Salt, or sodium, intake can contribute to high blood pressure. The U.S. Department of Health and Human Services, HHS, suggests following the sodium guidelines spelled out in the Dietary Approaches to Stop Hypertension, or DASH, diet program to help lower blood pressure levels. The salt intake recommendations in the DASH plan are the same as those recommended by the U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans report.
Sodium Recommendation
The DASH diet plan offers two levels of sodium intake recommendations. The first is for healthy adults who do not specifically suffer from hypertension, or high blood pressure. It states that these people should consume no more than 2,300 mg of sodium per day. The second recommendation in the DASH plan is for people who already suffer from hypertension or are in the high-risk category, according to a doctor. This recommendation is to not exceed 1,500 mg of sodium per day.
Hypertension
Hypertension affects about one out of every three Americans, according to HHS. A large reason for this problem is that the average adult male consumes 4,200 mg of sodium per day, while adult females consume about 3,300 mg, on average. Hypertension is defined as having a systolic reading of 140 or higher or a diastolic reading of 90 or higher -- systolic is the first number and diastolic the second number in your blood pressure reading; it's read as 140/90 mmHG. According to DASHDiet.org, the DASH plan can start lowering your blood pressure in as little as 14 days.
Potassium
Potassium has a positive effect on lowering blood pressure by counteracting the effects of sodium on high blood pressure. By increasing your intake of potassium-rich foods, you can negate the bad effects of consuming too much sodium. Foods rich in potassium include potatoes -- 926 mg, bananas -- 420 mg, soybeans -- 440 mg per ½-cup, milk -- 380 mg per cup and fish -- 200 to 400 mg per 3-oz. portion. Consume at least 4,500 mg of potassium per day.
Diet Recommendations
Limit the amount of salty you foods you consume each day, such as chips, prepackaged frozen foods or canned goods. To get an idea of how much 2,300 mg of sodium is, it's equivalent to 1 tsp. of table salt. Just 2/3-tsp. of salt contains 1,500 mg of sodium. Increase your intake of fruits and vegetables while limiting intake of salty foods. Make sure to read the nutritional labels of foods to keep track of your sodium intake. Choose foods labeled as "sodium free" or "salt free" to ensure you're limiting your salt intake.
