Cutting back on sodium

Instead of salt, use lemon salt, no-salt spice blend, and fresh herbs.

Limit condiments such as salad dressing, ketchup, barbecue sauce, and hot sauce. Good alternatives include soy sauce, teriyaki sauce. Other things to avoid include pickled vegetables, olives, and sauerkraut.

Enjoy potatoes, tomatoes, oranges, bananas, cantaloupe, and other high-potassium foods.

Replace saturated fats

Use more plant-based oils instead of butter or lard.

Choose leaner cuts of beef, pork and poultry.

Enjoy salmon, tuna, and mackerel.

Choose low-falt or skim milks yogurts and cheeses as opposed to full-fat dairy products.

Eat beans, lentils, tofu, and tempeh.

Limit added sugars

Add lime, lemons, cucumbers to water, as opposed to soda.

Add spices and seasonings as opposed to sugar.