Sodium Reduction Strategies for Lowering Blood Pressure: A Senior’s Guide to Heart-Healthy Eating
When your doctor mentions that your blood pressure is creeping up, one of the first recommendations you’ll likely hear is to “watch your sodium intake.” But what does that really mean in practical terms? And more importantly, how can you reduce sodium without feeling like you’re sacrificing flavor or enjoyment in your meals?
The truth is, most Americans consume far more sodium than their bodies need—often without even realizing it. The good news? Making strategic changes to reduce your sodium intake can have a meaningful impact on your blood pressure, often within just a few weeks. And contrary to what you might think, eating less sodium doesn’t mean resigning yourself to bland, tasteless food.
In this guide, we’ll explore practical, realistic strategies for reducing sodium in your diet—strategies that are specifically designed with your lifestyle and preferences in mind. Whether you’re cooking at home, dining out, or grabbing something quick, you’ll find actionable tips you can start using today.
Understanding Sodium and Blood Pressure: The Connection
Before we dive into specific strategies, it’s helpful to understand why sodium matters so much for blood pressure control.
Sodium is an essential mineral that helps regulate fluid balance in your body. However, when you consume too much sodium, your body retains extra water to dilute it. This increased fluid volume means your heart has to work harder to pump blood through your blood vessels, which raises your blood pressure.
For many people, especially as we age, our bodies become more sensitive to sodium’s effects. Research consistently shows that reducing sodium intake can lower blood pressure by several points—sometimes as much as 5-6 mm Hg for systolic pressure (the top number) in people with hypertension.
The American Heart Association recommends limiting sodium to no more than 2,300 milligrams per day, with an ideal limit of 1,500 mg for most adults, especially those with high blood pressure. To put this in perspective, just one teaspoon of table salt contains about 2,300 mg of sodium—and the average American consumes closer to 3,400 mg daily.
Where Is All This Sodium Coming From?
Here’s something that surprises many people: about 70% of the sodium in the typical American diet doesn’t come from the salt shaker on your table. Instead, it comes from processed and restaurant foods.
The biggest sodium culprits include:
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Cold cuts and cured meats
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Poultry (especially when injected with sodium solutions)
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Soups (canned and restaurant varieties)
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Meat dishes (like meatloaf and burgers)
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Snack foods (chips, pretzels, crackers)
Understanding where sodium hides in your diet is the first step toward making meaningful changes.
Strategy 1: Master the Art of Label Reading
One of the most powerful tools in your sodium-reduction arsenal is learning to read nutrition labels effectively. This skill will help you make informed choices every time you shop.
What to Look For:
When examining a nutrition label, focus on the sodium content per serving. Here’s a helpful framework:
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Low sodium: 140 mg or less per serving
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Moderate sodium: 140-400 mg per serving
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High sodium: 400 mg or more per serving
Pay special attention to the serving size. Sometimes what appears to be a single serving is actually two or three servings, which means you need to multiply the sodium content accordingly.
Decoding Sodium-Related Claims:
Food manufacturers use various terms that can be confusing:
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Sodium-free or salt-free: Less than 5 mg per serving
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Very low sodium: 35 mg or less per serving
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Low sodium: 140 mg or less per serving
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Reduced sodium: At least 25% less sodium than the regular version
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Light in sodium: At least 50% less sodium than the regular version
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No salt added or unsalted: No salt added during processing (but the food may still contain natural sodium)
Practical Tip: When shopping, bring reading glasses if you need them. Take your time comparing labels—it’s worth spending an extra few minutes in the store to make choices that support your health goals.
Strategy 2: Cook More Meals at Home
This might be the single most effective strategy for reducing sodium intake. When you prepare your own meals, you control exactly how much sodium goes into your food.
Restaurant meals and takeout typically contain significantly more sodium than home-cooked equivalents—sometimes 2-3 times as much. Even seemingly healthy restaurant options can be surprisingly high in sodium.
Getting Started with Home Cooking:
If you’re not accustomed to cooking regularly, start small:
1.
Begin with one or two home-cooked meals per week and gradually increase from there
2.
Choose simple recipes with just a few ingredients
3.
Batch cook and freeze portions for easy reheating later
4.
Invest in a few time-saving kitchen tools (slow cooker, pressure cooker, or air fryer)
Make It Easier:
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Prep ingredients on weekends when you have more time
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Keep a well-stocked pantry with low-sodium staples
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Double recipes and freeze half for future meals
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Don’t aim for perfection—even imperfect home cooking is usually lower in sodium than restaurant food
Strategy 3: Rethink Your Seasonings
Many people worry that low-sodium cooking means bland food. Nothing could be further from the truth. The key is learning to build flavor using alternatives to salt.
Flavor Builders to Embrace:
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Fresh and dried herbs: Basil, oregano, thyme, rosemary, cilantro, parsley, dill
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Spices: Cumin, paprika, turmeric, cinnamon, black pepper, garlic powder (not garlic salt), onion powder (not onion salt)
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Citrus: Lemon, lime, and orange juice and zest add brightness
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Vinegars: Balsamic, red wine, apple cider, and rice vinegar provide tang
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Aromatics: Fresh garlic, onions, shallots, and ginger create depth
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Heat: Red pepper flakes, cayenne, or fresh chilies (if you enjoy spicy food)
Creating Homemade Seasoning Blends:
Making your own salt-free seasoning blends ensures you know exactly what’s in them. Here are two versatile options:
All-Purpose Blend:
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2 tablespoons onion powder
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2 tablespoons garlic powder
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1 tablespoon black pepper
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1 tablespoon dried parsley
Italian Blend:
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2 tablespoons dried basil
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2 tablespoons dried oregano
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1 tablespoon garlic powder
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1 tablespoon dried rosemary
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1 tablespoon red pepper flakes
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1 tablespoon black pepper
Transitioning Your Taste Buds:
Your taste preferences can adapt. If you gradually reduce sodium over several weeks, your taste buds will adjust, and you’ll actually start to taste and appreciate the natural flavors in food more. Foods that once tasted normal may even start to taste overly salty.
Be patient with yourself during this transition period—it typically takes 4-6 weeks for your palate to fully adjust.
Strategy 4: Choose Fresh Over Processed
Whole, unprocessed foods are naturally lower in sodium than their processed counterparts. Making this shift doesn’t have to be dramatic or overwhelming.
Prioritize These Low-Sodium Whole Foods:
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Fresh fruits and vegetables (fresh or frozen without sauce)
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Unprocessed meats, poultry, and fish
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Dried beans and lentils (not canned, or rinse canned varieties)
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Whole grains like brown rice, quinoa, oats, and barley
Smart Swaps to Try:
Instead of processed foods, try these alternatives:
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Swap canned soup for homemade soup (make large batches and freeze)
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Swap deli meat for leftover roasted chicken or turkey
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Swap regular cheese for lower-sodium varieties (yes, they exist and taste good)
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Swap seasoned rice mixes for plain rice seasoned with herbs
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Swap store-bought salad dressing for homemade (olive oil, vinegar, herbs)
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Swap canned vegetables for fresh or frozen without added sauce
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Swap regular bread for lower-sodium varieties (check labels—sodium varies widely)
When Buying Canned or Packaged Foods:
Sometimes convenience items are necessary. When you do buy them:
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Choose “no salt added” or “low sodium” versions
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Rinse canned beans, vegetables, and tuna to remove some sodium
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Compare brands—sodium content can vary significantly
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Buy frozen vegetables without added sauces or seasonings
Strategy 5: Navigate Restaurant Dining Successfully
You don’t have to give up eating out, but you do need to be strategic about it. Restaurant meals are notoriously high in sodium—some entrees contain more than an entire day’s worth.
Before You Go:
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Check the restaurant’s nutrition information online (many chains provide this)
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Eat a small, healthy snack beforehand so you’re not overly hungry
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Plan what you’ll order ahead of time to avoid impulsive choices
When Ordering:
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Ask for sauces and dressings on the side
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Request that your meal be prepared without added salt
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Choose grilled, baked, or steamed preparations over fried
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Ask questions about ingredients and preparation methods
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Don’t be shy about making special requests—restaurants want to accommodate you
Restaurant Choices to Limit:
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Soups (often extremely high in sodium)
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Dishes with cheese sauce or cream sauce
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Anything described as “pickled,” “cured,” “smoked,” or “brined”
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Asian cuisines using soy sauce (ask for low-sodium soy sauce)
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Bread and rolls before the meal
Better Restaurant Options:
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Salads with dressing on the side
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Plain baked potato or sweet potato
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Items marked as “heart-healthy” on the menu
Practical Tip: Consider eating out for lunch instead of dinner. Lunch portions are often smaller, which means less overall sodium. You’ll also save money.
Strategy 6: Be Cautious with Condiments
Many condiments and sauces are surprisingly high in sodium. A tablespoon here and there can add up quickly throughout the day.
High-Sodium Condiments to Watch:
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Soy sauce (920 mg per tablespoon—even reduced-sodium versions have 600 mg)
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Salad dressings (especially creamy varieties)
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Hot sauce (some varieties)
Lower-Sodium Alternatives:
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Make your own salad dressings with oil, vinegar, and herbs
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Use mustard (naturally lower in sodium) instead of ketchup
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Try coconut aminos as a soy sauce substitute
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Use fresh salsa instead of jarred (or make your own)
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Flavor foods with hot sauce made from peppers and vinegar only
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Use fresh herbs instead of prepared sauces
Practical Tip: If you love a particular high-sodium condiment, measure out proper portions instead of pouring freely. You might find that a teaspoon provides enough flavor when used thoughtfully.
Strategy 7: Handle Bread and Baked Goods Carefully
Many people are surprised to learn that bread is one of the top sources of sodium in the American diet—not because any single slice is extremely high, but because we eat bread so frequently.
A typical slice of store-bought bread contains 150-200 mg of sodium. If you eat toast for breakfast, a sandwich for lunch, and dinner rolls with dinner, that’s easily 600-1,000 mg from bread alone.
Better Bread Choices:
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Compare labels and choose brands with less than 150 mg per slice
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Look for breads specifically labeled “low sodium” or “no salt added”
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Consider making your own bread (it’s easier than you think, especially with a bread machine)
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Try lettuce wraps or lettuce “buns” for sandwiches occasionally
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Choose corn tortillas (naturally lower in sodium) instead of flour tortillas
Baked Goods and Baking:
Most commercial baked goods (muffins, cookies, cakes) are high in sodium. When baking at home:
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Reduce the salt in recipes by half—most baked goods turn out fine with less
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Avoid baking powder and baking soda when possible (both contain sodium)
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Focus on naturally sweet items like fruit-based desserts
Strategy 8: Stay Hydrated
While this isn’t directly about reducing sodium intake, staying well-hydrated helps your body process sodium more effectively and can help moderate blood pressure.
Hydration Guidelines:
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Aim for about 8 glasses of water daily (adjust based on activity level and climate)
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Keep a water bottle handy throughout the day
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Choose water over beverages that may contain sodium (some bottled drinks, vegetable juices)
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Eat water-rich foods like cucumbers, watermelon, and lettuce
Strategy 9: Plan for Special Situations
Certain situations present unique sodium challenges. Having a plan helps you navigate them successfully.
Holiday Gatherings and Parties:
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Offer to bring a low-sodium dish to share
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Eat a small healthy meal before attending so you’re not overly hungry
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Fill your plate primarily with vegetables, fruits, and plain proteins
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Be selective about which splurges are truly worth it to you
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Don’t skip your regular meals earlier in the day (this often leads to overeating)
Travel:
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Pack healthy, low-sodium snacks (unsalted nuts, fresh fruit, vegetables)
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Choose accommodations with a kitchenette when possible
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Shop at local grocery stores for fresh food
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Research restaurant options in advance
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Carry your own low-sodium seasonings in a small container
Social Pressure:
You might encounter friends or family who don’t understand why you’re being “picky” about food. Prepare a simple, friendly explanation:
“My doctor recommended I reduce sodium to help manage my blood pressure, so I’m being more careful about what I eat. It’s really helping me feel better.”
Most people will be supportive once they understand it’s for health reasons.
Strategy 10: Monitor Your Progress
Tracking your sodium intake and blood pressure can provide valuable motivation and help you understand what’s working.
Keeping a Food Journal:
For at least a few weeks, track what you eat and estimate sodium content. This awareness alone often leads to better choices. You don’t have to do this forever—just long enough to learn where sodium is sneaking into your diet.
Monitoring Blood Pressure:
Take your blood pressure regularly at home under consistent conditions:
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At the same time each day
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After sitting quietly for 5 minutes
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With your arm at heart level
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Before taking medications or eating
Track your readings over time. Many people see improvements within 2-4 weeks of reducing sodium intake, though some may take longer.
Celebrate Small Wins:
Notice and acknowledge your progress:
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“I chose the low-sodium option at the store”
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“I cooked at home instead of ordering takeout”
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“I asked for sauce on the side at the restaurant”
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“My blood pressure reading is 3 points lower than last week”
These small victories accumulate into meaningful change.
Making It Sustainable: A Gradual Approach
The most successful approach to reducing sodium is gradual, not drastic. Trying to eliminate all sodium overnight typically leads to frustration and giving up.
Month 1: Focus on awareness. Read labels, track what you eat, identify your biggest sodium sources.
Month 2: Make one or two strategic swaps. Maybe switch to low-sodium bread and start cooking one extra meal at home per week.
Month 3: Expand your repertoire. Try new herbs and spices, experiment with homemade seasonings, reduce restaurant meals.
Month 4 and beyond: Continue building on these habits. By now, many of these choices will feel natural rather than forced.
Remember, you’re building lifelong habits, not following a temporary diet. Be kind to yourself on this journey.
Key Takeaways: Your Action Plan
Reducing sodium to help lower blood pressure doesn’t require perfection—it requires consistency with practical strategies that fit your life.
Start with these high-impact actions:
1.
Read nutrition labels and choose lower-sodium options when shopping
2.
Cook more meals at home, even if you start with just one or two extra per week
3.
Experiment with herbs, spices, and other flavor builders to replace some of the salt in your cooking
4.
Choose whole, unprocessed foods more often than packaged or restaurant foods
5.
Make strategic requests when dining out (sauce on the side, prepared without added salt)
Remember:
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Your taste buds will adapt to less sodium within 4-6 weeks
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Small, consistent changes are more effective than drastic overhauls
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Home cooking gives you the most control over sodium intake
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Progress, not perfection, is the goal
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The effort you invest in reducing sodium can yield meaningful blood pressure improvements
Managing blood pressure through dietary changes is one of the most empowering steps you can take for your health. By reducing sodium thoughtfully and gradually, you’re not just following a doctor’s orders—you’re taking active control of your wellbeing. And that’s something to feel genuinely good about.
The journey toward lower sodium intake and better blood pressure is exactly that—a journey. There will be learning curves, occasional setbacks, and moments of temptation. But there will also be victories: the satisfaction of preparing a delicious low-sodium meal, the encouragement of seeing your blood pressure readings improve, and the knowledge that you’re doing something meaningful for your long-term heart health.
You’ve got this. Start with one small change today, and build from there. Your heart will thank you.