While some sodium, the primary component of table salt, is necessary for proper physiological functioning, too much can raise your blood pressure, a condition called hypertension. According to the Centers for Disease Control and Prevention, most Americans consume more salt than they should; up to 70 percent of people in the U.S. should follow a low sodium diet because they fall into groups classified as high risk for developing hypertension.
Salt and Alternatives
Salt, a combination of sodium and chloride, is only one of the many available forms of sodium that can cause high blood pressure. Another common source of dietary sodium is monosodium glutamate, also called MSG. Some foods, such as beets, milk and celery, naturally contain sodium. Other forms used as ingredients in prepared or processed foods include sodium nitrite, sodium saccharin, baking soda and sodium benzoate. According to NIH News in Health, 90 percent of the sodium intake for people in the U. S. is in the form of salt, but the majority of that is in processed goods, not added table salt. Fast food, restaurant meals, cold cuts, canned foods, cereals, bread, crackers and chips are common dietary sources.
Biology
The body requires some sodium in order to maintain blood volume and normal blood pressure. When you eat salt, your body reacts by retaining water. The kidneys filter out excess sodium from the bloodstream, which allows the blood pressure to remain normal. If too much salt is eaten, the kidneys cannot effectively filter it, leading to an excess accumulation of water. This increase in fluid makes the heart work harder. This causes the pressure of blood pushing on the arterial walls, the blood pressure, to increase.
Dangers
Over time, high blood pressure can cause permanent damage to the blood vessels, kidneys and heart. Individuals with chronic high blood pressure may have a stroke or heart attack. Kidney failure is another possible complication that can occur as the result of sodium-induced high blood pressure.
Considerations
The effect of salt on blood pressure is higher in some people than in others. African-Americans tend to have a bigger drop in blood pressure than other races when they cut back on sodium consumption, for example. Older individuals and people who already have high blood pressure also benefit more from a reduction in salt intake than younger people or those who are already within a normal blood pressure range.
Recommendations
The American Heart Association recommends a total dietary sodium level of under 2,300 mg, or about 1 tsp. per day for normal, healthy adults. If you have preexisting high blood pressure, are African-American or over 40, you should limit sodium consumption to under 1,500 mg per day, or about 2/3 tsp. People with congestive heart failure, liver cirrhosis and kidney disease may need even lower amounts because these conditions can raise the risk of developing high blood pressure. Consult a doctor if you have one of these conditions to find out how to minimize your salt consumption.
