Gradually start cutting back on the salt you add while cooking or at the table. Buy low-sodium canned items or rinse off regular varieties to reduce sodium content. To avoid a sodium overload, use only lean and low-sodium deli items or processed foods. Cutting back on salt doesn't mean cutting out flavor. Dust off the spice rack and let your taste buds go wild.
Tomatoes scream for oregano and basil.
One teaspoon of garlic salt sprinkles on 1,300 milligrams of sodium. Potassium, a mineral found in many fruits and vegetables as well as legumes such as dried peas and beans, may protect against high blood pressure. But potassium supplements or salt substitutes containing potassium are not recommended without guidance from your doctor. When it comes to alcohol, drink in moderation. That translates to no more than one drink a day for women and no more than two drinks a day for men.