High blood pressure, or hypertension, affects about 75 million Americans, or 1-in-3 adults. It usually causes no obvious symptoms, but high blood pressure increases the risk for several serous disorders, including stroke, heart attack, heart failure and kidney failure. Hypertension is very treatable and usually responds well to medications and to changes in lifestyle such as increasing exercise and managing diet. Controlling intake of sodium is especially important for patients at risk for or already experiencing high blood pressure.
Definition
When the heart beats, it pushes blood through the arteries, creating pressure against the arterial walls. The pressure caused by the beat of the heart is the systolic pressure, or the top number in a pressure reading. Between beats, when the heart rests, the blood still exerts some pressure on the walls of arteries. This is called diastolic pressure, the bottom number in a blood pressure reading. Many factors determine blood pressure, including the strength of the heartbeat, the volume of the blood and the elasticity of the blood vessels. Normal blood pressure is a measurement of 120/80 or lower. Any reading consistently at or above 140/90 is too high, according to the American Heart Association.
Risk Factors
Although the exact cause of high blood pressure is not known for every patient, several conditions raise the risk of developing the disorder. Being overweight is a serious risk factor because it strains the heart and tends to raise blood cholesterol levels. Drinking lots of alcohol also raises the risk of hypertension, as does a lack of physical activity and leading a stress-filled life. Eating a poor diet, especially one high in salt, is also a serious risk factor for high blood pressure. Finally, genetics may also have a role because hypertension tends to run in some families.
Sodium
Sodium is an important element that the body needs for many reasons, such as to maintain a proper balance between water and salt in the blood. Some foods contain natural sodium, but most dietary sodium comes from salt added to food during or after preparation. Too much sodium raises the risk of high blood pressure or, for people who already have the condition, it may aggravate the disorder. The American Heart Association indicates that healthy people should limit sodium intake to less than 2,300 mg daily. However, it also says the average American consumes between 2,900 and 4,300 mg of salt daily, well over the recommended amount.
Foods to Avoid
Limit your salt intake by avoiding certain foods that are unusually high in salt. These include salted snacks such as pretzels, nuts and potato chips. Avoid salted meats such as ham, bacon, sausage, lunch meats and hot dogs, and do not consume canned foods containing added salt. Some cheeses are also very salty, including Parmesan and Romano cheese, and condiments such as ketchup, mayonnaise and salad dressing may be high in salt. Consult food labels to determine the amount of sodium in prepared or processed foods.
Recommendations
The American Heart Association recommends several additional strategies to help reduce salt intake, including not adding table salt to cooked dishes. Instead, use herbs and spices to flavor food. Choose lean, unprocessed meats and canned foods that have no added salt. Alternatively, rinse canned foods before consuming them to remove added salt. Consult your doctor to determine the best dietary regimen for you.
References
- American Heart Association: Why Should I Limit Sodium?
- American Heart Association: Blood Pressure Statistics
- American Heart Association: Understand Your Risk for High Blood Pressure
- National Heart Lung and Blood Institute: What Is High Blood Pressure?
- National Heart Lung and Blood Institute: What Is the DASH Eating Plan?
