If you have been diagnosed with high blood pressure, you may find that you have to change your diet to help manage your condition. One common dietary change is to lower your intake of salt because salt can play a role in blood pressure levels. The Dietary Approaches to Stop Hypertension diet, also known as the DASH diet, is often recommended by physicians for people with hypertension because of the strict sodium limits. The DASH diet has two levels of sodium restriction depending on your needs. You should understand the relationship between sodium and salt and high blood pressure so that you can better understand the benefits of the DASH diet.
High Blood Pressure
The force of blood against the walls of blood vessels as it flows through the body is called blood pressure. When the pressure remains high over a long period of time, the condition is high blood pressure or hypertension, according to the DASH Eating Plan. Chronic high blood pressure affects about one-third of Americans, as noted by the National Heart, Lung, and Blood Institute. High blood pressure can cause damage to the kidneys, eyes, brain, and heart. Blood pressure can be controlled by exercising, staying at a healthy weight, and taking any medications that your physician prescribes. Decreasing the number of salt-containing foods in your diet can also help you lower your blood pressure.
Hypertension and Salt
One of the components of salt is the mineral sodium. Sodium plays a role in the normal function and the regulation of the cells of the body, according to the Colorado State University Extension website. Too much sodium can lead to swelling of the hands and feet and water retention; too much sodium can also contribute to your development of high blood pressure. You should only consume between 1,500 to 2,300 mg of sodium each day but the average American can consume between 2,300 and 4,700 mg each day. One of the aims of the DASH diet is to lower sodium levels and prevent or treat hypertension, according to MayoClinic.com.
What Is the DASH Diet?
The DASH diet is low in saturated fat, total fat, and cholesterol, and emphasizes fruits and vegetables, whole grains, fish, and poultry, as noted by the DASH Eating Plan. Several calorie levels exist within the DASH plan -- depending on the number of calories you need each day. You can also select one of two levels of sodium intake -- 1,500 and 2,300 mg each day -- according to your needs.
In this diet, you should aim for six to eight servings of whole grains like bread, pasta, and cereal and four to five servings of both fruits and vegetables. Two to three servings of low-fat milk, cheese, or yogurt provides necessary calcium for your bones. Lean meats like poultry and fish are limited to less than six serving per day; you should strive to include beans or nuts four to five times every week. Sugars, sweets, and red meats are limited. If you follow the DASH diet, you could reduce your blood pressure in two weeks, according to MayoClinic.com.
How to Lower Your Salt Intake on DASH
Using the DASH diet to lower your sodium intake and to lower your blood pressure requires that you learn how to look for sodium amounts in food. Most of the salt that we take in does not come from the salt shaker or naturally in our food; most of the salt comes from processed foods like canned goods, salty snacks, and baked goods, according to the DASH Eating Plan. When you make your meal choices, you should look for low salt choices like fresh or frozen fruits and vegetables; canned foods often contain extra sodium. Fresh meats are better choices than canned or processed meat. Frozen dinners can also have a lot of salt. You can also cook with herbs and spices to get the flavor without the salt. The DASH diet with its low sodium levels can help you manage your blood pressure and reduce your risk of other health problems.
