May is National Blood Pressure Month. Did you know that 46% of Americans have high blood pressure? Many people don’t even realize they have high blood pressure (also called hypertension) because there are often no warning signs. It’s important to know if you have hypertension because it elevates your risk for a heart attack or stroke.

What is blood pressure? According to the American College of Cardiology, it’s a measure of how hard your blood pushes against your arteries as it moves through your body. The good news is that high blood pressure is usually treatable, and it can be managed by monitoring it regularly and implementing certain lifestyle changes. Talk to your healthcare provider about treatment options that are right for you.

There are six steps to take to lower high blood pressure and maintain healthy blood pressure. One of those six steps is moderating sodium intake. Learn how to find lower-sodium options and how to spot sneaky sources of sodium.

Reducing Sodium Intake

The Dietary Guidelines recommend consuming less than 2,300 mg of sodium each day. For those with high blood pressure, an optimal goal is less than 1,500 mg/day, but most adults should aim for 1,300 mg. A doctor or dietitian can recommend a sodium level that’s right for you.

You can find helpful shopping tips below:

Deli

• When shopping in your Publix deli, look for meat and cheese options with less sodium. You can place an online order and filter your search results by the amount of sodium.

Meats

• Choose fresh and frozen poultry that hasn’t been injected with a sodium solution. Make sure to check ingredients for fine print mentioning terms like “broth” or “saline.” Sodium levels in unseasoned fresh meats are around 100 milligrams or less per 4-ounce serving.
• Prepare your meats with less salt by using spices, fresh and dried herbs, citrus and vinegars. There are many ways to add flavor without adding salt to your meals.

Grocery

• If you’re shopping in one of our grocery aisles, look for options that are no salt added, low sodium or less sodium.
• Choose no salt added, low-sodium or less sodium canned vegetables and beans. When using canned vegetables and beans, drain and rinse before cooking. You’ll cut the sodium by up to 40%.
• For nuts and seeds and snacks like pretzels, chips and crackers, look for unsalted or lightly salted varieties. The Better Choice shelf tags can help you identify these products.
• Frozen meals can be high in sodium, so look for Better Choice shelf tags when making a selection to make sure you pick options with less sodium.
• Condiments like soy sauce, bottled salad dressings, dips, ketchups, jarred salsas, mustards, pickles, olives and relish can be high in sodium so look for reduced- or lower-sodium options. Don’t forget to check labels and be mindful of your portion size.

Find Better Choice meal ideas below:

Spiced Salmon with Mango Salsa and Cauliflower “Rice”

Spiced Yogurt Chicken with Creamy Vegetable Salad

Summer Sweet Potato-Falafel Bowls

Chipotle-Sweet Potato Hash Bowls