Blood pressure is a measurement of the force of the blood against your artery walls as it flows through your body. Blood pressure measurements contain two numbers. The top number or systolic measurement -- the force exerted as your heart beats -- should be 120 or less and the bottom number, or diastolic measurement -- the force exerted between beats -- should be 80 or less. Chronic high blood pressure can lead to health problems like heart attacks, strokes, vision loss, or kidney damage. Sodium has been found to be one cause of high blood pressure.
The Role of Sodium in the Body
You often hear that salt raises your blood pressure; however, sodium -- which is a component of table salt and of some preservatives -- is the substance that causes the increase in blood pressure. Your body needs sodium to maintain an appropriate amount of fluid and to help your nerves and muscles work normally. Your kidneys control the balance of sodium in your body, but sometimes your kidneys are unable to keep up with the amount of sodium you consume, which leads to extra sodium in your system.
Sodium and Blood Pressure
Extra sodium accumulates in your body and increases the amount of fluid that your body holds. This fluid can lead to increased blood pressure levels. Some people are more sensitive to sodium levels and can have more of a problem with hypertension. If you are sodium-sensitive, you will retain more sodium and are at higher risk for high blood pressure secondary to your sodium intake. People who are sensitive should limit their sodium intake to lower the risk for hypertension; others who should watch their sodium includes African-Americans, the elderly, and people with diabetes.
Sodium in Your Diet
The average American takes in around 6,900 to 9,000 mg of sodium every day. This amount is significantly higher than the recommended daily allowances -- the American Heart Association suggests 1,500 mg or less daily and the 2010 Dietary Guidelines suggest 2,300 mg or less each day. Trying to keep your intake between these two numbers may be challenging, but offers you a better chance at managing your blood pressure -- especially if you are sodium-sensitive.
How to Lower Your Sodium Intake
Processed foods contain the majority of sodium that you eat. Cold cuts, bacon, frozen dinners, cheese, soups, and breads all contain high amounts of sodium from salt and various additives and preservatives. Sodium can be found naturally in some foods, like vegetables, but the overall amount in these foods is significantly less than that found in processed foods. Adding salt to the foods you cook also contributes to the amount of sodium you eat.
You should choose foods that are lower in sodium; more companies sell lower-sodium versions of processed meats, soups, frozen foods, and canned goods. Many of these are marked "low sodium" or "sodium-free." Cooking more meals at home while using herbs and spices instead of salt can also lower your sodium intake; using salt-free seasonings and marinades are good alternatives to salt or salty seasonings and marinades. Eating more fruits and vegetables can also lower the amount of sodium in your diet.
