Americans in general consume too much salt, says the Centers for Disease Control and Prevention. Consuming too much salt can raise your risk of developing serious health problems, including high blood pressure, heart disease and stroke. Limiting your salt intake can be difficult but may provide as many health benefits as a reduction in smoking or a weight loss of 5 percent of your body weight if you are obese.
Blood Pressure
Ingesting too much salt can raise your blood pressure. A high level of sodium in the body can cause your body to retain fluid, which forces your heart to work harder, raising your blood pressure. A normal blood pressure reading is under 120/80. Reducing your salt intake, along with beginning an exercise program and losing weight if you are obese or overweight, can lower your blood pressure if it is high. Talk to your doctor about lifestyle changes you can make to lower your blood pressure.
Hypertention-Related Problems
High blood pressure can lead to heart disease, congestive heart failure, stroke and kidney failure. Cutting down on your salt intake can reduce your risk of developing these problems. According to Drugs.com, if Americans reduced their salt intake by 1/2 tsp. daily, up to 92,000 deaths per year could be prevented. Up to 66,000 strokes could be prevented, as well as up to 99,000 heart attacks.
Recommendations
The average American consumes about 3,400 mg of sodium per day, according to MayoClinic.com. Most people should consume no more than 2,300 mg of sodium daily. If you are over the age of 51, if you are black, or if you have health conditions such as high blood pressure, kidney disease or diabetes, you should only consume 1,500 mg of sodium. Avoiding processed foods such as prepared pasta, pizza, fast food and soups can help you avoid consuming too much sodium.
DASH Diet
If you are in danger of developing high blood pressure, your doctor may recommend that you follow the Dietary Approaches to Stop Hypertension, or DASH, diet. The DASH diet offers health benefits other than reducing blood pressure, because it is based on whole, healthy foods. While following this diet, you may lose weight and reduce your risk of developing diabetes and other health problems. The diet can help you keep your sodium intake within the recommended limits. Focus on eating whole grains, vegetables, fruit, low-fat dairy products and lean protein sources. Avoid processed foods and adding table salt to your food. Ask your doctor or nutritionist for more information.
References
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; March 31, 2011
- Centers for Disease Control; Americans Consume Too Much Sodium; Feb. 23, 2011
- Drugs.com: Small Cuts in Salt Intake Spur Big Drops in Heart Trouble
- MayoClinic.com; DASH Diet: Healthy Eating to Lower Your Blood Pressure; May 15, 2010
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