Measuring Blood Pressure
Foods Lower in Sodium That Can Be Included in Your Diet
| Fruits | Fresh, frozen or canned fruits |
| Vegetables | Fresh, frozen or canned vegetables with no added salt |
| Proteins | Fresh, uncooked meats (chicken, beef, pork, fish, turkey); Eggs; Unsalted nuts and nut butters; Dried beans or canned beans with no added salt; Canned tuna, drained |
| Grains | Bread and tortillas; Plain pasta, rice and quinoa; Unsalted popcorn |
| Dairy | Low-fat milk and yogurt; Unprocessed cheese (cheddar, mozzarella, Swiss) |
| Other | Unsalted crackers, chips, pretzels; salt-free herbs and spices; Unsalted butter |
Foods Higher in Sodium to Avoid in Your Diet
| Fruits | None |
| Vegetables | Canned or pickled vegetables; Frozen vegetables in sauce; Vegetable juices |
| Proteins | Deli meats; Hotdogs; Bacon; Sausage; Precooked meats; Breaded meats; Frozen meats that are already seasoned |
| Grains | Instant oatmeal; Rice or pasta with a seasoning packet; Quick bread mixes and biscuits |
| Dairy | Cottage cheese; Buttermilk; Processed cheese /spreads |
| Other | Pre-made pies and cakes; Condiments such as ketchup, mustard, BBQ sauce, soy sauce, salad dressing and hot sauce |
Lowering Sodium in Common Foods
| Original | Better | Best |
| Peanut Butter
2 Tbsp=150 mg |
Low-Sodium Peanut Butter
2 Tbsp=65-80 mg |
Unsalted Peanut Butter
2 Tbsp=5 mg |
| Ham, Packaged or Deli
2 ounces=560 mg |
Low Sodium Ham
2 ounces=450 mg |
Cooked Fresh Ham
2 ounces=36 mg |
| Turkey, Packaged or Deli
2 ounces=540 mg |
Low Sodium Turkey
2 ounces=260-420 mg |
No Salt Added Turkey
2 ounces=25-65 mg |
| Flavored Instant Oatmeal
1 pkg=170-200 mg |
Plain Instant Oatmeal
1 pkg=75 mg |
Old Fashioned or Quick Oats
½ cup dry= 0 mg |
| French Fries
Med=570 mg |
French Fries No Salt
Med=50-100 mg |
½ Baked Potato
Unsalted=0 mg |
| Mashed Potatoes Tub
½ cup=410 mg |
Mashed Potatoes Dry (made with 2% milk)
½ cup=380 mg |
Homemade Mashed Potatoes (no salt)
½ cup=75 mg |
| Canned Green Beans
½ cup=380 mg |
Low Sodium Canned Green Beans
½ cup=10 mg |
Fresh, Frozen or No Salt Added Canned Green Beans
½ cup=< 10 mg |
| Salad Dressing
2 Tbsp=280-330 mg |
Low Sodium Salad Dressing
Not available |
Homemade Salad Dressing
2 Tbsp=<20 mg |
| American Cheese
1 ounce=230-460 mg |
Cheddar Cheese
1 ounce=125-140 mg |
Swiss Cheese
1 ounce=35 mg |
Homemade Low Sodium Salad Dressings
Balsamic Vinaigrette (sodium < 10 mg per 2 Tbsp)
- ½ cup olive oil
- ¼ cup balsamic vinegar
- 1 tsp. Dijon mustard
- 1 tsp. honey
- 1 garlic clove
Ranch Dressing (sodium < 20 mg per 2 Tbsp)
- 2-6 ounce container Plain Greek Yogurt
- 2 tsp. dried dill
- ¼ tsp. orange peel or orange zest
- ¼ tsp. garlic powder
- ¼ tsp. onion powder
- ¼ tsp. onion flakes
- ¼ tsp. dry mustard
Making Good Choices When Eating Out
| Restaurant | Less Healthy | More Healthy |
| McDonald’s | Big Breakfast (regular biscuit) with small McCafe Mocha
|
Egg White Delight with small McCafe coffee
|
| 1780 calories
59 g fat 1630 mg sodium |
750 calories
7 g fat 740 mg sodium |
|
| Wendy’s | Baconator®, medium natural-cut fries, small classic chocolate Frosty® | Grilled chicken sandwich, garden side salad with ranch dressing (no croutons), medium diet soda |
| 1720 calories
90 g fat 2450 mg sodium |
470 calories
19 g fat 1170 mg sodium |
|
| Bojangles | 2-piece dinner (leg & thigh), sweet potato pie, 22 oz. sweet tea | Grilled chicken sandwich, garden salad with buttermilk ranch dressing, 22 oz. unsweet tea |
| 1610 calories
92 g fat 3465 mg sodium |
825 calories
52 g fat 1330 mg sodium |
|
| Hardee’s | ½ lb. Steakhouse Thickburger, medium crispy curls, chocolate hand-scooped ice cream maltÒ | Single all-natural burger, side salad, medium Coca-Cola Zero™ |
| 2470 calories
141 g fat 4190 mg sodium |
960 calories
63 g fat 1290 mg sodium |
|
| Subway | Footlong meatball marinara on 9-grain wheat with provolone cheese, cucumbers, green peppers, lettuce, tomato, red onion, regular mayonnaise, Doritos, 21-ounce sweet tea | 6” oven roasted chicken on 9-grain wheat with Swiss cheese, cucumbers, green peppers, lettuce, tomato, red onions, yellow or deli brown mustard, baked Lays (plain), 21-ounce unsweet tea |
| 1690 calories
81 g fat 2560 mg sodium |
510 calories
12 g fat 960 mg sodium |
Nutritional facts were obtained from the website of each company on December 15, 2015. This table is for information only and is not a recommendation or endorsement for any of these restaurants.