Sodium Awareness Week
Track high-sodium packaged and restaurant meals for one week before making targeted swaps.
Dosage & Timing
Evidence Strength
5/5 — Very StrongSodium reduction lowers blood pressure, especially in people with elevated baseline pressure.
Overview
Track high-sodium packaged and restaurant meals for one week before making targeted swaps.
How To Do It
Step 1
Record packaged meals, restaurant meals, sauces, and salty snacks.
Step 2
Identify the top two sodium sources.
Step 3
Swap one high-sodium item for a lower-sodium version.
Step 4
Retest blood pressure averages after two weeks if monitoring.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Blood Pressure Effects of Sodium Reduction↗
Reducing sodium intake lowered blood pressure, with stronger effects in people with hypertension.
Primary Literature
Interactions & Warnings
Contraindications
- ⚠Hyponatremia history
- ⚠Medical sodium requirements
- ⚠Endurance events requiring electrolyte planning
Interactions
- •Pairs with home blood pressure monitoring
Measurable Outcomes
Related Protocols
Potassium-Rich Food Add
Add one potassium-rich whole food daily, such as potatoes, beans, lentils, yogurt, leafy greens, or bananas.
Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
Fiber Target (30-50g/day)
Aim for 30-50g fiber daily from diverse plant sources. Feeds gut microbiome, improves metabolic health, and is strongly linked to lower mortality risk.
Omega-3 Intake (EPA+DHA)
Get 2-4g EPA+DHA daily through fatty fish or supplements. Critical for inflammation management, brain health, and cardiovascular protection.