Throughout history, the use of salt and high blood pressure have been directly related. According to Colorado State University, there is a connection between excessive sodium intake and high blood pressure. High blood pressure, or hypertension, is caused by a number of factors including diet and lifestyle choices, like smoking and poor exercise habits. While salt may contribute to high blood pressure, limiting the amount consumed can also help you control your blood pressure.
High Blood Pressure
As of 2011, 25 percent of Americans are considered to have high blood pressure; one in four also have readings that are considered borderline. Blood pressure is the actual force of the blood against the arteries in your body. It is based on two numbers: systolic, or pressure from your heart beat, and diastolic, the arterial pressure when the heart is at rest. Normal blood pressure level is 120/80; high blood pressure is considered to be any reading higher than 140/90. High blood pressure is known as a silent killer because it often lacks symptoms, but left untreated can lead to heart attack or stroke.
Effects of Salt on Blood Pressure
Salt causes the body to hold on to extra water. This extra water causes your blood to circulate at a higher volume than normal, causing higher pressure in the arteries. As a response to the increased pressure, the arterial walls become thicker, causing the passage way to become even narrower. The decreased space and increased volume of blood cause the heart to pump harder to move blood through the body. This causes the heart to enlarge, leaving it susceptible to heart disease.
Recommended Sodium Intake
Choosing foods that are lower in salt, or sodium, will help with maintaining a healthy blood pressure. As of 2011, the National Heart Lung and Blood Institute recommends taking in less than 2,400mg of sodium each day; that is roughly 1 tsp. If you currently suffer from high blood pressure, the NIH recommends lowering your daily intake of sodium to fewer than 1,500mg per day.
The DASH Diet
High blood pressure cannot be cured, but a diet that limits salt intake will help control your blood pressure. The DASH diet--derived from the Dietary Approaches to Stop Hypertension study--follows an eating plan that limits sodium to under the recommended 1,500mg per day. According to research, people with hypertension who followed this diet significantly lowered their blood pressure in as little as eight weeks. The DASH diet focuses on consuming large portions of fresh fruit and vegetables, complex carbohydrates and lean sources of protein; the diet also limits intake of fat, sodium and cholesterol.
