You may have heard that salt in your diet leads to high blood pressure. The truth is that the relationship between salt and your blood pressure is a little more complicated.
For example:
- You need some salt in your diet
- Cutting back on salt doesn't affect everyone's blood pressure equally.
- And if you do need to cut back on salt, setting your salt shaker in your pantry isn't necessarily the best place to start.
Because the role of salt is so important in maintaining a healthy blood pressure, it's wise to learn more about how to get the right amount in your diet.
Sodium, Salt, and Your Body
Sodium is important for keeping your body functioning. For example, it helps maintain your normal fluid balance, and it helps your muscles and nerves work properly. It's the job of your kidneys to control the amount of sodium in your body; when sodium gets too high, your kidneys should get rid of the extra by letting it escape in your urine.
However, as people consume more salt - known chemically as sodium chloride - in general, their blood pressure goes up. On average, people who eat more salt have higher blood pressure. During a study in which subjects ate a diet containing 1,500, 2,500, or 3,300 milligrams of sodium daily, the researchers found that reduced sodium intake lowered blood pressure in men, women, African Americans, and people of other races. It also lowered blood pressure in people who didn't have high blood pressure, also called hypertension.
However, not everyone's blood pressure responds the same way to changes in sodium intake. Reducing dietary sodium tends to have a bigger effect in people with hypertension, diabetes, or chronic kidney disease; people who are middle-aged and older; and African Americans.
A 2009 study found that a wide swath of Americans should indeed eat less salt. Nearly 70 percent of Americans - including blacks, people with high blood pressure, and older people - should consume no more than 1,500 milligrams of sodium daily. Everyone else should consume less than 2,300 milligrams, which is equal to about 1 teaspoon of salt. The average American, however, eats about 2,900 to 4,300 milligrams of sodium daily, according to the American Heart Association.
How to Get Less Sodium
Only about 10 percent of the total salt you consume comes from the natural salt content of your foods, according to the Dietary Guidelines for Americans 2005. Salt you add to the food only makes up another 5 to 10 percent. Most of the salt you consume is put into the food by someone else - namely, the manufacturers of processed foods. A serving of frozen pizza could contain 1,200 milligrams of sodium, and 8 ounces of tomato soup could contain 1,040 milligrams.
As a result, the American Heart Association recommends limiting the following foods:
- Salty snacks
- Fish canned in oil or brine or fish that's frozen, pre-breaded, or smoked
- Preserved meats such as bacon, ham, and hot dogs
- Frozen dinners with more than 700 milligrams of sodium per serving
- Cheeses
- Condiments including ketchup, salad dressings, and sauces
In addition, rinse canned vegetables and beans to reduce their salt, and use more herbs and spices instead of your salt shaker.
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Related Articles:
Salt Stats You Should Know
Blood Pressure Not Being Adequately Controlled
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