People with hypertension or high blood pressure are advised to be more selective in their food choices-especially those related to sodium or salt levels. According to the American Heart Association, excessive sodium consumption can cause blood pressure to rise because it draws more water into the blood vessels, making the heart work harder and increasing the risk of heart disease and stroke. Recommendations for sodium intake per day are limited to a maximum of 1,500 mg for people with hypertension.
Here are three low-sodium food recommendations that are not only safe, but also delicious and easy to make part of a healthy daily diet:
1. Fresh Tilapia from Regal Springs Indonesia
Tilapia is an excellent choice of animal protein for people with hypertension. Its sodium content is naturally low, especially when processed without the addition of excess salt. Regal Springs Indonesia offers tilapia that is responsibly farmed without antibiotics and harmful chemicals.
In addition, tilapia also contains potassium, an essential mineral that helps lower blood pressure by balancing the effects of sodium in the body (source: American Heart Association, 2023). With a neutral flavor and soft texture, this fish is suitable for steaming, grilling, or lightly sautéing using natural spices.
2. Steamed Green Vegetables
Vegetables such as spinach, broccoli and kale are very low in sodium yet rich in antioxidants and potassium, two important nutrients for keeping blood pressure stable.
According to the Cleveland Clinic, eating vegetables regularly can help improve blood vessel function and reduce the risk of high blood pressure. To preserve its nutritional content, avoid adding salt when cooking using lemon juice, garlic, or natural herbs as a salty substitute.
3. Fresh Fruits like Bananas and Apples
Fruit is a healthy snack that can be a substitute for high-salt foods. Bananas, for example, are an excellent source of potassium, while apples contain fiber and antioxidants that help maintain heart function.
A study from Harvard Medical School showed that a diet rich in fruit and low in sodium can help lower blood pressure naturally. In addition, fruit also helps reduce cravings for processed foods that are typically high in sodium.
A Low-Sodium Diet Can Still Be Delicious
Maintaining a low-sodium diet doesn’t have to be boring. By choosing natural foods like Regal Springs tilapia, fresh vegetables, and fruits, people with hypertension can still enjoy delicious meals without risking their health. Not only is Regal Springs tilapia low in sodium, it’s also rich in lean protein, omega-3s, and potassium, making it a smart choice for a healthier heart.
