Cholesterol, a waxy fat-like substance, and sodium, commonly known as salt, both contribute to the onset of high blood pressure. High blood pressure describes a condition in which the force of the blood against the walls of the blood vessels is too high. High blood pressure leads to heart disease, kidney disease and stroke. To decrease your blood pressure, follow a cholesterol and sodium restricted diet, such as the DASH diet developed by the National Heart Lung and Blood Institute.
Effects of Cholesterol
Although the body needs cholesterol, to produce hormones and support cell membranes, some people have a tendency to make too much, so it builds up in the bloodstream and accumulates along the walls of the blood vessels. This contributes to the formation of plaque -- a substance consisting of fats, cholesterol and minerals -- that restricts the flow of blood and "hardens" walls of the arteries, leading to high blood pressure.
Effects of Sodium
The body requires sodium to help balance the fluid in and out of cells and to help transmit electrical signals between the nerves, muscles and brain. However, the majority of Americans consume too much sodium, averaging 3,436 mg per day, according to the American Heart Association. In excess, sodium increases the volume of blood, which raises blood pressure and impairs the normal function of the heart and the kidneys.
Recommended Cholesterol Intake
In order to move through the bloodstream, cholesterol must bind one of two specialized proteins; low-density lipoprotein or high-density lipoprotein. Your total cholesterol includes both types of cholesterol. Because LDL remains in the blood, it is important to maintain your LDL level to less than 100 mg/dL and your total cholesterol to less than 200 mg/dL for optimal cardiovascular health. The American Heart Association recommends that you consume 300 mg or less of dietary cholesterol per day and eat less than 7 percent of your daily calories in saturated fat and under 1 percent in trans fat.
Recommended Sodium Intake
The "U.S. Department of Agriculture 2005 Dietary Guidelines for Americans" recommends restricting your salt intake to 2,300 mg or less per day. Because the American diet includes so many processed foods, this can be difficult to meet. For those with high blood pressure or who are at risk of developing high blood pressure, the American Heart Association recommends further reducing your sodium intake to 1,500 mg or less per day.
DASH Diet
The National Heart Lung and Blood Institute reports that one in three adults in the United States suffers from high blood pressure. Because high blood pressure is a major risk factor for other chronic, life-threatening diseases, it developed an eating plan known as the Dietary Approaches to Reduce Hypertension, or DASH for short. Different from a weight loss diet, this eating plan guides you to make permanent changes to your eating habits. The DASH plan restricts cholesterol, sodium and fat and emphasizes eating fruits, vegetables, whole grains and low-fat dairy products.
References
- National Heart Lung and Blood Institute: Your Guide To Lowering Your Blood Pressure with DASH
- American Heart Association: About Cholesterol
- American Heart Association: Know Your Fats
- National Heart Lung and Blood Institute: High Cholesterol
- U.S. Department of Health and Human Services & U.S. Department of Agriculture: Dietary Guidelines for Americans
