Food Labels that say the words sodium? Can’t keep up with the jargon? Here’s a cheat sheet:

• Sodium-free: Less than 5 mg of sodium per serving
• Very low-sodium: 35 mg or less per serving
• Low-sodium: Less than 140 mg per serving
• Reduced sodium: Sodium level reduced by 25% 
• Unsalted, no salt added, or without added salt: Made without the salt that’s normally used, but still contains the sodium that’s a natural part of the food itself.

One out of every four Americans has high blood pressure, also known as hypertension. Although lifestyle changes can help-such as being physically active and quitting smoking-when it comes to diet, most people think lowering sodium intake is the most important change they can make. But studies suggest a team of minerals-including sodium, calcium, magnesium, and potassium-keeps the heart pumping smoothly and blood pressure on an even keel.

Potassium, however, could be the key. Researchers found that a diet full of potassium-rich foods, such as orange juice, raisins, and sweet potatoes, may actually blunt the effects of too much sodium. In the landmark study on diet and blood pressure called DASH (Dietary Approaches to Stop Hypertension), volunteers who ate nine to 11 servings of fruits and vegetables per day, three servings of low-fat dairy foods, and lower amounts of sodium were able to decrease their blood pressure within two weeks. Researchers speculate that one of the primary reasons for these dwindling numbers was a high intake of potassium.

In addition to keeping blood pressure in check, potassium helps regulate the balance of fluid in the body to help prevent muscle cramps. That’s why athletes who work out in hot, humid climates often reach for potassium-rich food, such as a banana or orange juice, after a hard workout. Boot Campers  and Endurance Athletes should make sure to remember this.

The latest guidelines released by the Institute of Medicine encourage Americans to aim for 4.7 grams (or 4,700 milligrams) of this blood pressure-lowering mineral each day. And food is the best way to get the potassium you need. (In rare cases, a doctor may prescribe a potassium supplement for patients taking diuretics.) Most fruits and vegetables, and even beef and fish, are high in potassium. Here are recipes and a daily menu to help you see how easy it is to reach that goal, with an emphasis on fresh fruits, vegetables, lean meats, and whole grains.

Best Sources of Potassium
Incorporate these potassium-rich foods into your diet to reach the recommended goal of 4,700 milligrams.

1,000 mg

• Avocado (1 cup)
• Baked potato (8 ounces with skin)
• Beet greens (3/4 cup, cooked)
• Edamame (1 cup shelled, cooked)
• Lima beans (1 cup, cooked)
• Papaya (1 large)
• Sweet potato (1 cup, cooked)

750 mg

• Plantains (1 cup, cooked)
• Salmon (6 ounces, raw)
• Tomato sauce (1 cup)
• Winter squash (1 cup, cooked)

500 mg

• Banana (1 large)
• Beets (1 cup, cooked)
• Cantaloupe (1 cup)
• Dried apricots (12 halves)
• Dried figs (4)
• Orange juice (1 cup)
• Yogurt (1 cup plain low-fat)

250 mg

• Broccoli (1/2 cup, cooked)
• Chicken breast (5 ounces, roasted)
• Dates (5 whole)
• Kiwifruit (1)
• Mango (1)
• Milk (1 cup)
• Nectarine (1)
• Orange (1 medium)
• Peanut butter (2 tablespoons)
• Peanuts (1 ounce, about 1/4 cup)
• Pear (1 large)
• Raisins (1/4 cup)
• Strawberries (1 cup)
• Zucchini (1/2 cup, cooked

Unsure of how much sodium you’re getting every day? Keep a daily tally of the foods you eat and drink. Then calculate how much sodium is in each. Any surprises?

It’s every sodium watcher for himself once you enter the fast food arena. Try these helpful tips:

• Undress your food: Skip the cheese, go easy on condiments, and don’t add salt.
• Don’t supersize; order off the children’s menu for smaller portions.
• Eat a very low-sodium diet for the rest of the day.
• Ask for a nutrition fact sheet at the restaurant (or find it online before you go) to help you make the best possible low-sodium choices.

What’s in a Name?
When you’re scanning a food label, don’t just look for the word “salt.” Watch out for various forms of sodium or other names for the same thing:

 sodium alginate
sodium ascorbate
sodium bicarbonate (baking soda)
sodium benzoate
sodium caseinate
sodium chloride
sodium citrate
sodium hydroxide
sodium saccharin
sodium stearoyl lactylate
sodium sulfite
disodium phosphate
monosodium glutamate (MSG)
trisodium phosphate
Na

Don’t fool yourself by thinking that the sodium content listed on a nutritional label is for the entire package. Before you blow your entire day’s worth of sodium, determine exactly what one serving equals.

Half a cup of spaghetti sauce may pack 610 mg of sodium — and that amount barely coats a helping of pasta.

Tip: Look for “no salt added” versions of your favorite pasta sauces.

One look at the sodium content in packaged meats should stop you in your tracks. Beef or pork salami (2 slices) can pack 604 mg of sodium.

Tip: Be a label reader. There’s no way around it — different brands and different meats have differing amounts of sodium. And beware: a “healthier” packaged meat may actually have more sodium than its higher-fat counterpart. Some brands have meats with 50% less sodium.

Veggie drinks are a healthy way to get your 5-a-day, but they’re not always a smart choice if you’re watching your sodium. One cup of vegetable juice cocktail contains 653 mg of sodium.

Tip: Many brands make a low-sodium version of vegetable juice.

We may malign the salt shaker, but sodium plays an important role in maintaining the body’s fluid balance. It’s essential for muscles and nerves to function properly. But most of us consume too much of it. FDA guidelines call for less than 2,400 mg of sodium per day — about 1 teaspoon of table salt. Surprisingly, most of our salt intake doesn’t come from the salt shaker; it’s hidden in many of the foods we buy at the grocery store.