2000 Calorie Low Sodium Diet

A 2,000 calorie low-sodium diet is ideal if you are attempting to lose weight, manage your blood pressure and lower your cholesterol. According to the American Heart Association, you should consume no more than 2,300 milligrams of sodium daily and no more than 1,300 mg daily if you are African-American, at risk for high blood pressure or over 55. Your diet should consist of high-fiber foods that help lower your cholesterol, and you should reduce or eliminate processed foods. As always, speak to your dietitian before starting a new diet.

High-Fiber Foods

Dietary fiber helps lower your low-density lipoprotein (LDL), the "bad cholesterol" that builds up cholesterol plaque and can cause coronary heart disease. Fiber sends excess cholesterol to your liver, where it can safely be disposed. Dietary fiber can be found in fruit, vegetables, legumes and grains. High-fiber fruits include raspberries, apples, blueberries, strawberries, oranges and raisins. Whole-wheat bread and pasta, oat bran, brown rice and popcorn are grains that are high in fiber; split peas and lentils are legumes with the highest amount of fiber at 15.6 and 16.3 g, respectively. Artichokes, peas, sweet corn, carrots and potatoes are just a few high-fiber vegetables.

Salty Foods

Dairy provides vitamin D, calcium and protein, but it is high in saturated fat, calories and sodium. Replace your whole milk products with non-fat or soy to reduce sodium. Avoid eating chips and other snack foods, as they are often high in sodium. Although soup seems healthy to eat, it is crucial to pay attention to the food label on the back. Many soups sold in stores, as well as soups served at restaurants, are extremely high in sodium. When dining out, specify to the server to include little to no salt in your meal, and do not order the following soups: navy bean, watercress, split pea, egg drop, clam chowder and any cream-based soups. Limit your bacon consumption, as each strip of bacon can contain up to 155 mg of sodium, according to The Cleveland Clinic.

Home-Cooked Meals

Home-cooked meals should be seasoned with spices and herbs, not salt. Watch for seasonings that contain monosodium glutamate, as it is a food additive that contains high amounts of sodium. Avoid processed food, such as microwavable dinners and canned food, as it is often loaded with sodium in order to maintain a long shelf life. Eat only fresh fruit and vegetables to reduce sodium intake.