8. Less Sodium, More Potassium

Sodium is an extremely important element for the human body. An electrolyte that binds water in your body, without sodium you could not exist. Excess sodium levels can lead to swelling because there’s more water being retained. In addition, delicate veins and arteries can be damaged because your heart has to work harder to push blood through the swelling.

Lowering your sodium intake is one of the first things to take into account if you’re at risk of high blood pressure or are experiencing hypertension. Several major health organizations suggest limiting your sodium intake to between 1500 mg to 2300 mg a day; a far cry from the average 3400 mg consumed by the average American everyday, most of it coming from processed food sources.

Potassium is considered a key mineral in fighting the negative side effects of sodium. Foods such as beans, bananas, avocados and dark, leafy greens are all high in potassium. It is recommended you don’t exceed 3500 mg of potassium a day.