Don’t be Salty: You can lower your BP with these 5 tips!

Don’t be Salty: You can lower your BP with these 5 tips!

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Even the smallest reduction in salt (aka sodium) intake can reduce your blood pressure by 2 to 8 mm Hg. The goal is to limit sodium to 2,300 milligrams (mg) a day or less. A lower sodium level of 1,500 mg a day or less is even better for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease. Try these 5 tips to get to your heart healthy blood pressure without being salty about it.


  1. Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.

  2. Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.

  3. Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.

  4. Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.

  5. Ease into it. If you don’t feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

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Nurse Alice

Nurse Alice is America’s favorite nurse on television. She is a cardiac clinical nurse specialist, ER nurse, and medical health expert. She's appeared Dr Oz Show, Dr Drew, The Doctors, Sister Circle, TV One, FOX, HLN, CNN, KTLA and NBC.

This Post Has One Comment

  1. Megan Rothey

    Great tips! Especially for the elderly who are prone to struggle with BP!

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