One out of every three adults in the United States has hypertension, according to the National Heart, Lung and Blood Institute. Hypertension, also known as high blood pressure, increases your risk of having a heart attack or stroke. Limiting the amount of sodium in your diet can reduce your blood pressure levels and lower your risk of getting sick.
Hypertension
Hypertension is known as the silent killer, says the National Heart, Lung and Blood Institute, because you can have it and not know it. Blood pressure measures the force of your blood against the walls of your arteries. When that force is too hard, as in the case of hypertension, it weakens the arteries. Blood pressure measurements include systolic -- measurement of pressure while the heart beats -- and diastolic -- measurement of the pressure in between heart beats. A blood pressure measurement greater than 140/90 mm/Hg indicates hypertension.
Sodium
As an essential nutrient, sodium is needed in small amounts to help regulate fluid balance, transmit nerve impulses and assist with the contraction and relaxation of your muscles. Your kidneys help you balance the sodium levels in your body. But if your kidneys are unable to eliminate the excess sodium, it builds up in your blood, attracting water, leading to an increase in blood volume. The increased blood volume causes your heart to work harder, increasing your blood pressure. Sodium-sensitive individuals are more likely to retain fluids and are at a greater risk of developing high blood pressure.
Sodium Intakes
You only need about 500 mg of sodium a day to meet your daily needs. Most Americans consume closer to 3,400 mg, according to the American Heart Association. Consistently consuming too much sodium increases your risk of developing high blood pressure. Decreasing your intake can lower your risk. If you have hypertension, you should limit your daily sodium intake to less than 1,500 mg a day, according to the American Heart Association.
Low-Sodium Diet Tips
You can reduce your intake of sodium by making changes to your diet. Most of the sodium you ingest comes from processed foods, such as canned soups, tomato sauce, luncheon meats and fast foods. Limiting your intake of these foods can help you limit your sodium intake. You should also read food labels to help you select more low-sodium food items. A low-sodium food contains less than 140 mg of sodium per serving. Eating a less-processed diet and including more fresh, whole foods such as fresh fruits, vegetables and fresh meats can also help you limit your sodium intake. You should also eliminate all added salt during cooking and at the table.
