People who have blood pressure measurements above 140/90 have high blood pressure, or hypertension, and those with blood pressure measurements above 120/80 have pre-hypertension. Having high blood pressure puts you at higher risk for heart disease, heart attack, kidney disease and strokes. Eating a diet too high in salt increases your risk for high blood pressure.
Salt and Blood Pressure
Salt causes your body to absorb more water, which puts pressure on the blood vessels. This makes them thicker and narrower, which means the heart has to push even harder to move the blood around your body to where it needs to go. The harder your heart has to push, the higher your blood pressure levels are.
Recommended Intake
The National Heart Lung and Blood Institute recommends most people consume less than 2,400 mg of salt per day.This amount is about one teaspoon. For those who have high blood pressure or have a risk of high blood pressure, the American Heart Association recommends even less salt -- only 1,500 mg per day.
Ways to Reduce Salt
Processed foods are the largest source of salt in the American diet, so eating less processed food can help you reduce your salt. Check nutrition facts labels and choose foods that have less than 200 mg of sodium per serving. When cooking, use spices and herbs instead of salt to add flavor, and stop adding salt to foods at the table.
Other Ways to Lower Blood Pressure
Exercising, limiting stress, losing extra weight, not smoking and limiting alcohol can also help lower blood pressure. If diet and lifestyle changes don't make enough of a difference in your blood pressure levels, your doctor may also prescribe a medication to lower your blood pressure. Exercise is particularly important, according to a Tulane University study presented at the American Heart Association's annual conference in 2011. Exercise can lessen the effect of salt on blood pressure. Regularly participating in activities that include music or laughter can also lower blood pressure, according to an Osaka University Graduate School of Medicine study, which was also presented at the same conference.
References
- American Association of Kidney Patients; Why Does Salt Cause High Blood Pressure?; Stephen Z. Fadem, M.D.
- American Heart Association; Prevention & Treatment of High Blood Pressure; April 1, 2011
- National Heart Lung and Blood Institute: Quick Facts on Salt
- Johns Hopkins Medicine; Salt Shakedown: How to Reduce Salt in Your Diet; April 12, 2011
- "USA Today"; Exercise May Blunt Salt's Effect on Hypertension; Alan Mozes; March 28, 2011
- CNN News; Laughter, Music May Lower Blood Pressure; Lynne Peeples; March 28, 2011
