Sodium is an essential nutrient. It functions to preserve and flavor food. However, humans do not need much sodium in the diet. High sodium intake can contribute to high blood pressure or hypertension. Blood pressure is the force of blood against the walls of the arteries while the heart pumps. According to the National Heart Lung and Blood Institute (NHLBI), high blood pressure is a serious condition that can lead to heart disease, heart attack, stroke or kidney failure. Reducing sodium intake can control and prevent high blood pressure.
High Blood Pressure
The NHLBI states that one in three adults in the United States have high blood pressure. Knowing blood pressure numbers is important. Blood pressure levels include two measurements, systolic and diastolic. Systolic blood pressure, the top number, is when the heart contracts to pump blood. Diastolic pressure, the bottom number, measures the heart when it is relaxed.
Normal blood pressure is less than 120/80 mm/Hg, according to the NHLBI. Prehypertension exists when systolic pressure is between 120 and 139 or diastolic pressure is between 80 and 89. Stage 1 high blood pressure is when systolic pressure is between 140 and 149 or diastolic pressure is between 90 and 99. A systolic pressure of 150 or greater or a diastolic pressure of 100 or greater is known as stage 2 high blood pressure.
Sodium Recommendations
The 2005 Dietary Guidelines for Americans recommend sodium intake be less than 2,300mg per day. That is the equivalent of one teaspoon of salt. Those living with hypertension should consume no more than 1,500mg of sodium daily, according to the American Heart Association. Food labels list sodium content. Choose foods that are low in sodium or less than 140mg per serving.
High Sodium Foods
Many foods contain natural amounts of sodium. However, most sodium found in food is added. The American Heart Association states that 75 percent of sodium content in processed foods eaten by Americans comes from food manufacturers. Foods typically high in sodium are tomato sauce, canned soups, canned vegetables, frozen meals, cheese and prepared foods.
Low Sodium Options
Most fresh foods are naturally low in sodium. Fresh and frozen fruits and vegetables are healthy options. When opting for canned varieties, choose low sodium options. Choose nuts and seeds that are unsalted. Low and non-fat dairy are low sodium options. Use spices and herbs to flavor food and refrain from using the salt shaker. Look for low sodium or sodium free broths or soups. Limit intake of chips, pretzels and salty snacks.
Exercise
According to the NHLBI, following a healthy lifestyle helps some people delay or prevent further rise in blood pressure. Adding physical activity into your daily routine can contribute to reduced blood pressure. The Mayo Clinic states that regular physical activity strengthens the heart, allowing it to pump blood without added effort. This leads to lower blood pressure. Exercise 30 minutes most days of the week. Activity may take place all at once or over several increments. Jogging, biking, swimming and walking are great examples of physical activity.
