Incorporate foods with potassium such as sweet potatoes, potatoes, vegetables, tomatoes and low-sodium tomato sauce, white beans, red beans, fat-free yogurt, oranges, bananas and cantaloupe. Potassium helps counteract the effects of sodium and may help lower blood pressure. Consuming enough water can help the body eliminate excess sodium from the body. According to the Centers for Disease Control and Prevention, recommendations for daily fluid intake vary depending on age, gender, pregnancy and breastfeeding status.
In other words, there is no exact recommendation on how much tap water adults and young people should drink daily. Strategies for drinking plenty of water on a daily basis include eating foods that are high in water content, drinking beverages such as unsweetened tea or mineral water, and drinking plain water. Not only are these foods naturally low in sodium, but most are good sources of potassium, a mineral that seems to help lower blood pressure. Choose fresh fruits and vegetables when possible, but frozen and canned fruits and vegetables are also fine and may be more convenient.
Foods such as bananas, white beans, green leafy vegetables, and potatoes are excellent sources of potassium. Horton says that eating foods that are high in potassium is good because they are usually whole foods that are also naturally low in sodium. However, people with kidney disease should monitor their potassium intake and talk to their doctor. According to the Dietary Guidelines for Americans, Americans should consume less than 2300 milligrams of sodium a day as part of a healthy diet, but most adults consume more than 3400 mg of sodium a day.
