The 2010 Dietary Guidelines recommend that all Americans, adults and children, consume no more than 1,500 mg sodium daily. High sodium intake, especially when paired with low potassium intake, raises blood pressure. High blood pressure, in turn, is a risk factor for heart disease. According to the National Heart, Lung and Blood Institute, or NHLBI, other risk factors include cigarette smoking, high blood cholesterol, being overweight, physical inactivity, diabetes, age and family history. Heart disease is the leading cause of death in the United States, but risk can be decreased by adopting healthy lifestyle changes.
High Blood Pressure
Blood pressure is the amount of force exerted by blood against artery walls. Aim for a blood pressure of no more than 120/80. In addition to heart disease, high blood pressure is a risk factor for kidney disease, congestive heart failure and stroke. The higher your blood pressure level, the higher your risk. According to the NHLBI, high blood pressure, or hypertension, has increased 30 percent in the United States over several years. Blood pressure levels also are increasing in children and teens. The chance of developing high blood pressure over your lifetime is 90 percent. Factors that contribute to blood pressure are family history of hypertension, being overweight, dietary salt and age. With age, women and African Americans have higher levels.
Sodium Recommendations
A high sodium intake increases blood pressure. Conversely, the 2001 Dietary Approaches to Stop Hypertension, or DASH, and other studies have shown that the less sodium people consume, the more their blood pressure drops. When healthy people lower their sodium intake, they lower their chance of developing high blood pressure. Based on additional research and rising levels of blood pressure in the U.S. population, the 2010 Dietary Guidelines has lowered maximum daily sodium intake to 1,500 mg, whether you are healthy or have high blood pressure or heart disease.
Low-Sodium Diet
To reduce your sodium intake, choose fresh foods over cured, canned or processed. Keep in mind that 1,500 mg is equal to 2/3 tsp. salt. Choose reduced-salt or no-salt-added versions if you use canned. Rinse products, such as canned tuna, beans or vegetables, to reduce the sodium. The NHLBI recommends using herbs, spices, wine, vinegar or lemon or lime to flavor foods instead of salt. At the table, use an herb substitute or powdered garlic or onion. Also cut down on foods packed in brine and condiments, such as mustard, ketchup or barbecue sauce; even reduced-sodium versions of soy or teriyaki sauce contain high levels. Read the Nutrition Facts panel on food labels for serving size and sodium content.
DASH Eating Plan
In addition to reducing sodium, the NHLBI recommends the DASH eating plan for lowering blood pressure levels. DASH features foods that are rich in magnesium, potassium, calcium, protein and fiber while limiting total fat and saturated fat and cholesterol. It emphasizes fruits, vegetables, whole grains and low-fat milk products. Red meat, sweets and beverages with added sugar are limited. DASH also has been endorsed by the American Heart Association and the American Diabetes Association as a healthy eating plan. In the DASH studies, people who followed the DASH diet and lowered sodium intake to 1,500 mg or less had the greatest improvement in blood pressure.
The "Big Four" Lifestyle Changes
The NHLBI emphasizes that you can significantly reduce your risk of heart disease. However, only 3 percent of U.S. adults practice all the "Big Four" heart-healthy habits. To maximize results: 1) eat a healthy diet; 2) engage in regular physical activity; 3) achieve a healthy weight; and 4) avoid smoking. Limiting your sodium intake has proven benefits, but don't focus just on sodium. Adopt an overall heart-healthy lifestyle.
