Nearly a third of Americans have high blood pressure, also known as hypertension, according to the Harvard School of Public Health, and nine out of 10 American adults will develop high blood pressure at some point in their lives. Lowering your intake of sodium can help you reduce your risk of developing high blood pressure, heart disease and some cancers.
Sodium Intake for High-Risk Population
If you have high blood pressure or a high risk of developing high blood pressure, you should restrict your sodium intake to no more than 1,500 mg per day, or about 2/3 of a teaspoon of salt, according to the Harvard School of Public Health. People at high risk for hypertension include adults ages 40 and over, African-Americans, diabetics and people with slightly elevated blood pressure, also known as pre-hypertension. Seventy percent of American adults fall into one of these categories, according to the Harvard School of Public Health.
Maximum Recommended Sodium
Current dietary guidelines recommend limiting daily sodium intake to 2,300 mg, or about 1 teaspoon of salt, according to the Harvard School of Public Health. Consuming even less sodium may be wiser, however. Experts at the American Heart Association, the Harvard School of Public Health and the Center for Science in the Public Interest recommend that everyone, even those not at high risk for hypertension, limit their sodium intake to 1,500 mg per day. Unfortunately, the average American consumes more than 3,400 mg, or about 1 1/2 teaspoons, of sodium per day.
Potassium Intake
Potassium helps to mitigate the effect of sodium on blood pressure. Current dietary guidelines recommend consuming at least 4,700 mg of potassium per day. People at high risk of developing high blood pressure should pay close attention to their potassium intake to ensure they are getting sufficient amounts. Most fruits and vegetables provide good sources of potassium.
Reducing Sodium Intake
Salt from processed and restaurant foods accounts for more than 75 percent of the sodium in the average American diet, according to the Centers for Disease Control and Prevention. Check nutrition labels on processed foods to find out how much sodium they contain, and choose lower sodium options whenever possible. Limit your portion sizes when dining out at restaurants, and avoid dishes with high amounts of salty foods, such as soy sauce, pickles or feta. When cooking at home, flavor foods with herbs and spices rather than salt.
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