Sodium is an essential element that regulates blood volume and blood pressure. Your body needs sodium for nerve function and muscle contraction -- but if you're sodium-sensitive, too much sodium can lead to high blood pressure. The American Heart Association says that high blood pressure typically has no symptoms, but "can have deadly health consequences if not treated." If you're one of the 65 million people diagnosed with high blood pressure, following a low-sodium diet may help reduce your risk of heart disease and stroke.
How Much Sodium Do You Need?
The 2010 Dietary Guidelines for Americans recommends limiting sodium to 2,300 mg daily but suggests that people with with high blood pressure consume no more than 1,500 mg of sodium each day. People over 51 years old, African-Americans, people with diabetes and those with chronic kidney disease should also limit sodium to 1,500 mg daily, according to MayoClinic.com. The U.S. Department of Health and Human Services says the the less sodium you consume, the lower your blood pressure will be. Table salt, or sodium chloride, is 40 percent sodium. One teaspoon of salt contains 2,300 mg of sodium.
Blood Pressure Basics
Your blood pressure is the measurement of the force pushing outward on your artery walls. There are two measurements -- the first measures the force that blood flows out of your heart and through your arteries. The second measurement is the rest between heart beats. If there is too much force, your arteries stretch. Over time, this weakens the walls of your arteries, which may cause a rupture -- leading to a stroke. This stretching also causes small tears that scar, catching cholesterol as it travels through your bloodstream. Cholesterol builds, blocking arteries and depriving your organs of oxygen-rich blood. In addition, your heart has to work harder to pump blood through your body, which can damage the heart itself and cause heart failure.
DASH Diet
The Dietary Approaches to Stop Hypertension, or DASH plan, was introduced by the U.S. Department of Health and Human Services in 1998 as an eating guideline for people with high blood pressure to offer tips on reducing sodium content. The diet emphasizes eating low-fat and low-cholesterol food, such as low-fat or nonfat dairy products and lean proteins such as chicken or fish. You'll eat whole grains, vegetables and fruits, and limit sweets and added sugars. There are two versions of the DASH plan, one that limits sodium to 2,300 mg daily and another for people who need to follow a lower-sodium 1,500 mg plan.
Other Ways to Lower Your Blood Pressure
Following a low-sodium diet is the best way to lower your blood pressure, but there are other lifestyle changes you can make. The DASH plan recommends moderate alcohol intake, not smoking, maintaining a healthy body weight and a regular exercise routine. Aim to be physically active most days of the week. Your doctor may prescribe medication to help lower your blood pressure faster, in addition to these changes. Always consult your doctor before making changes to your diet, exercise routine or medication.
