Doctors diagnose high blood pressure when systolic pressure is 140 or above or diastolic pressure is 90 or above. Hypertension, or high blood pressure, increases the risk of heart disease. There is no cure for hypertension but with lifestyle changes, including following a low-salt diet and/or medication, high blood pressure can be controlled.
Significance
According to the National Institutes of Health's Dietary Approaches to Stop Hypertension, or DASH, eating plan, studies show that blood pressure can be lowered by following a low-salt or low-sodium diet. MayoClinic.com explains that a liberal low-sodium diet can reduce blood pressure by 2 to 8 millimeters of mercury, or mm Hg. People with high blood pressure should aim for less than 1,500 mg of sodium a day.
Sodium
Sodium is essential in the diet. Salt is a common source of sodium. Sodium is one of the minerals that make up salt. According to the National Institutes of Health's publication, "Lowering Your Blood Pressure with DASH," one teaspoon of salt contains 2,300 milligrams of sodium. Many foods naturally contain sodium but processed foods contain particularly high amounts.
Foods to Avoid
Simply avoiding adding salt to foods can reduce sodium in the diet. Avoiding processed foods such as processed meats and frozen dinners as well as salty snacks, including potato chips and crackers, can also reduce salt in the diet. Canned foods, including soups and canned vegetables, and condiments and spices, including ketchup, pickles, olives, garlic and onion salt are also high in salt.
Foods to Add
The National Institutes of Health's DASH eating plan suggests consuming a diet rich in whole grains, fruits, vegetables and low-fat dairy products and lower in saturated fat, salt, added sugars and cholesterol to lower blood pressure. According to the DASH eating plan, consume 6 to 8 servings of whole grains daily, 4 to 5 servings of fruits and vegetables daily, 2 to 3 servings of low-fat or fat-free dairy products daily, 6 servings of lean meats daily, 4 to 5 servings a week of nuts, seeds and beans, 2 to 3 servings of fats and oils daily and 5 or less servings a week of added sugars. To limit salt intake, choose low-salt grain products and choose frozen or fresh vegetables over canned ones. Also, avoid processed meats such as hot dogs, which are high in salt.
Helpful Hints
Dietary changes happen over time, so make small changes. In most cases, all foods can fit into a healthy diet in moderation. Read food labels and keep a food diary of foods consumed to see how much sodium you're getting in a day. Choose foods that are labeled low-salt, reduced salt or no added salt when available for lower sodium content. Use salt-free spices. Salty foods can also be rinsed to eliminate some of the salt but when available, choose an alternative.
