According to the Centers for Disease Control and Prevention (CDC), nearly half of Americans have high blood pressure. High blood pressure can increase your risk for heart disease and stroke, which are among the leading causes of death in the United States. That risk increases with age.

Limiting sodium intake is one example of a lifestyle change that may help you manage your blood pressure. The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams (mg) per day, which is about the amount found in one teaspoon of salt.

Read on for info on six heart-healthy, low sodium meals to try.

How we define low sodium

We define a low sodium meal as a meal with 500 milligrams or less of sodium per serving. If you’re looking for a low sodium snack, look for a snack with 250 milligrams or less of sodium per serving.

Breakfast bento with yogurt, egg, blueberries, and cashewsShare on Pinterest
Courtesy of PlateJoy

This nutrient-dense breakfast contains 113 mg of sodium. It’s a breakfast bento box, and you can switch out the type of fruit or nuts as you like!

Each serving has 25 grams of protein. This meal can be assembled in under 10 minutes, which is great for busy mornings!

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Courtesy of PlateJoy

This vegan soup recipe contains 314 mg of sodium. It also has 31 grams of protein, primarily from the lentils in the soup.

It’s made from a mix of nutrient-rich veggies and spices, then topped with cilantro and sliced almonds for some crunch.

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Courtesy of PlateJoy

This recipe contains only 45.8 mg of sodium. It’s also low in sugar, with 3 grams per serving.

The rice noodles and broccoli are topped with a tasty pesto. The entire meal is also dairy-free!

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Courtesy of Platejoy

This hearty dinnertime recipe has 368 mg of sodium. It’s packed with protein; containing 42 grams per serving.

A chili powder, honey, and dijon mustard glaze complements the sweet potatoes, kale, and salmon.

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Courtesy of Platejoy

This tasty snack or dessert treat contains only 4 mg of sodium per serving.

They’re made with only three ingredients, and if you’d like to reduce the sodium even more, you can omit the pinch of salt that tops them.

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Courtesy of Wellos

This tropical kefir fruit salad combines fruits such as bananas, cantaloupe, and more, along with chia seeds and creamy kefir.

It contains 90.4 mg of sodium, and is great for breakfast, a snack, or even as a healthy dessert option.

We hope you enjoy these low sodium dishes!

If you’d like to reduce your sodium intake, we recommend:

  • Choosing foods that are labeled “reduced sodium” or “no salt added.”
  • Read nutrition and ingredient labels and choose foods that contain less than 5% of the recommended daily sodium allowance.