What to look at
Start with sodium. The American Heart Association says to aim for no more than 2,300 mg a day, ideally closer to 1,500 mg for most adults with high blood pressure.
Then look at the overall pattern. The DASH eating pattern — vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts, with less red meat, sweets and sugary drinks — has been shown in studies to lower blood pressure.
Where the salt hides
More than 70% of the sodium Americans eat comes from packaged and restaurant foods, not the salt shaker (American Heart Association). Common ones: bread and rolls, pizza, sandwiches, cold cuts and cured meats, soup, burritos and tacos.
Reading a food label
On the Nutrition Facts label, 5% Daily Value or less of sodium is low; 20% or more is high (FDA).
Make tracking easy
Log every meal for a week. Notice your top salt sources, then swap one at a time. After a few weeks, compare with your blood pressure average.
How FourNumbers helps
Photograph, type or say a meal to get a 1–10 heart score with sodium, saturated fat and fiber. Your trends show your readings alongside your meals.
Download on iPhoneQuestions people also ask
Sources
- American Heart Association: How much sodium should I eat per day?
- NHLBI: DASH eating plan
- FDA: Sodium in your diet