Sodium is a natural mineral that is used to balance the fluids in your body. If you consume too much of it and your kidneys are not able to keep your sodium and fluid levels balanced, the mineral can begin to build in the blood, leading to high blood pressure. Therefore it is important that you understand how much sodium you should consume each day, to avoid the health problems associated with high blood pressure.
What Is Hypertension?
The average ideal blood pressure is 120 over 80. Hypertension is the clinical name for high blood pressure and is diagnosed if your blood pressure is consistently 140 over 90 or higher. Inadequate sodium excretion through the kidneys leads to salt and water retention in your body, which increases the blood volume in your circulatory system. The higher your blood volume, the harder your heart has to work. This increased cardiac output increases the pressure placed on your arteries and is the cause of high blood pressure.
Risk Factors
Hypertension is a complex disorder and sodium intake is one factor that can influence your blood pressure. According to PubMed Health, you are at greater risk of developing hypertension if you are African American, diabetic, obese, or often stressed or anxious; have a family history of high blood pressure; smoke; or consume too much salt. If you have any of these risk factors, then it is important that you limit your intake of salt to a healthy level.
Recommended Sodium Intake
The recommended sodium intake level is currently 2,300 mg of sodium per day. However, if you are at risk for high blood pressure or if you already have high blood pressure, your intake should be 1,500 mg or less of sodium per day. This level will lower your risk of developing hypertension and other forms of heart disease. Achieving this can be a challenge, because many foods in supermarkets contain high-sodium additives. The American Heart Association states that the average American consumes 3,436 mg of sodium daily.
Considerations
To lower your sodium intake, read the labels on the foods that you eat and choose foods that are low in sodium and do not contain added salt. Focus your diet on natural foods such as fruits, vegetables, whole grains, leans meats, nuts and seeds. Avoid processed foods and fast foods. In addition, you'll need to prepare your own food, because this allows you the control how much salt is added. Substitute spice or herbs instead of salt, and think twice before you pick up the salt shaker.
