High blood pressure affects more than 50 million Americans, according to the National Institutes of Health. This population with elevated blood pressure are at greater risk for heart disease and stroke. An assortment of factors contribute to this chronic condition and your salt intake is one of them.
How Salt Raises Blood Pressure
Salt contains high amounts of sodium that can negatively affect your blood pressure. Consuming a lot of sodium causes your body to retain extra fluids, and this fluid build up increases the pressure on your heart and blood vessels, making it harder for your blood to pump through your body. Your blood pressure then begins to rise.
Salt Intake
People without high blood pressure or other risks factors for heart disease can generally consume up to 2,300 mg of salt per day. However, most people consume more than the recommended dietary intake of salt on a regular basis. People who suffer from high blood pressure are often told to decrease their salt intake. If you have high blood pressure it is likely your doctor will recommend you decrease your sodium intake to less than 1,500 mg per day. If you are especially sensitive to it, your doctor may further restrict your sodium intake to reverse the rising levels.
Other Factors
In addition, to high salt intake other factors can further complicate your blood pressure levels. If you are consuming too much salt and have other risk factors --- being over the age of 51, being African American, having diabetes or chronic kidney disease --- it is highly likely that your blood pressure will continue to rise. According to the Centers for Disease Control and Prevention, over half the United States population would benefit from consuming less than 1,500 mg of salt to avoid increases in blood pressure levels.
Decreasing Salt
Decreasing your salt intake can be challenging because it requires more than simply removing or limiting your use of table salt. Many foods that you might not be aware of contain high amounts of salt. Avoid processed meat, canned soups, deli meats, condiments, frozen meals and many snack foods such as chips and crackers. Stick to foods labeled "low in sodium" or "sodium-free." Use salt-free herbs and spices as a replacement for salt to add flavor to your food. Eat more fresh and unprocessed foods to help decrease your salt intake.
References
- American Heart Association: High Blood Pressure, Factors That Contribute to
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; May 22, 2010
- Cleveland Clinic; High Blood Pressure and Nutrition; Oct. 27, 2010
- Centers for Disease Control and Prevention; High Blood Pressure and Sodium; Feb. 1, 2011
- National Institutes of Health; Statement on Sodium Intake and High Blood Pressure; Aug. 17, 1998
