According to "Cecil Essentials of Medicine," hypertension is one of the biggest health problems in industrialized nations today. It is a silent disease that contributes to heart disease, stroke and kidney problems. Simple lifestyle changes involving diet can prevent and even treat hypertension. High levels of sodium intake can contribute to high blood pressure, and cutting down on salt can help you control it.
Hypertension
Hypertension occurs when the pressure the heart faces while pumping and filling rises. The more pressure there is, the harder the heart must work to overcome it. Hypertension is classified as chronic readings of 140/90 mmHg or greater. Prehypertension is a sign that you must start thinking about changing your behaviors and is identified by chronic blood pressure readings of 120-139/80-89 mmHg.
The Role of Diet
Diet is one of the major ways to help control your blood pressure. A healthy diet can help reduce weight gain and control salt intake, both of which can reduce blood pressure and put you in control. The American Heart Association recommends eating a diet containing mostly fruits, vegetables, whole grains, fat-free or low-fat dairy products, legumes, lean meats and fish. Limiting saturated fats and salt intake also is recommended.
Sodium
Sodium contributes to raising your blood pressure because an excess amount of sodium causes your body to hold water in order to excrete the sodium. Blood pressure reflects the amount of peripheral resistance around the heart, and more water means more resistance, which can result in a rising blood pressure. Continued intake of excess salt can cause a hypertensive diagnosis.
Low Sodium Diets
The DASH diet is a popular low-sodium diet start by the United States Department of Health and Human Services, designed to help you gain control over your blood pressure and increase heart health. The DASH diet recommends limiting salt intake to 2,300 mg per day, but if you are severely hypertensive, the recommendation is 1,500 mg per day. Greater results will be seen with a bigger reduction.
References
- "Cecil Essentials of Medicine"; Thomas Andreoli, MD, Charles C. Carpenter,MD, Robert C. Griggs, MD, Joseph Loscalzo, MD, (Eds.); 2004
- American Heart Association: Managing Blood Pressure With a Healthy Diet
- Cleveland Clinic.org: High Blood Pressure and Nutrition
- "A Guide to Lowering Your Blood Pressure with DASH"; United States Department of Health and Human Services; 2006
