Diet plays a major role in the risk factors associated with hypertension. It can increase your risk of developing this deadly condition as well as your chances of sudden death. Switching to a low-salt diet is one way to take control of your health. The Centers for Disease Control and Prevention estimate that the average American consumes more than 3,400 mg of sodium daily based on data from 2005 to 2006. This amount is more than twice the recommended salt intake of 1,500 mg.
Significance
Often called the silent killer, hypertension or high blood pressure affects more than 74 million adult Americans, estimates the American Heart Association. If left untreated, the disease can lead to more serious cardiovascular complications including heart attack, stroke and heart failure. The moniker of silent killer is fitting since most people don't show symptoms. Yet, the complications of hypertension are among the top 10 leading causes of death in the United States.
Effects
Sodium can impact heart function, exacerbating hypertension. When you ingest sodium, it causes your body to retain water in order to dilute the concentration of dissolved substances in your blood and other body fluids. The process of retaining water increases the blood volume. With more blood to circulate through your system, the harder your heart must work. A low-salt diet, therefore, can help lower the water content of your blood.
Benefits
The American Heart Association recommends a low-salt diet to prevent and treat high blood pressure. This simple fact can help you control an existing condition. It may also allow you to treat your hypertension with lifestyle changes rather than through medications. Blood pressure medications such as diuretics can cause dizziness and an increased risk of sunburn, warns Drugs 3K.
Guidelines
A few simple guidelines can help you reduce salt in your diet. To begin, you can refrain from salting food until after you have tasted it. Some individuals may routinely assume all their food needs salt without trying it first. You can also avoid foods with high salt content like prepared foods such as frozen meals and processed meats. Using a salt substitute can help your body adapt to a low-salt diet.
DASH Diet
The DASH diet is the American Heart Association's guidelines for a healthy diet which emphasizes low sodium intake. The diet includes plenty of fresh fruits and vegetable as well as whole grains and lean protein sources. By including more fresh produce in your diet, you can reduce the amount of salt you consume from eating processed foods. These products often contain large amounts of salt to help preserve freshness. You can reduce your risk of additional health problems if you adopt a low-salt diet.
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