High Blood Pressure (hypertension) Controllable Risk Factors: Sodium Intake This eight-part series continues with the controllable risk factor of high blood pressure: sodium intake.
Sodium intake
It's a well-known scientific proof sodium intake increases blood pressure levels. If that isn't bad enough, there are some individuals who are sodium responsive, which means they are particularly sensitive to the effects of sodium. Though there is no test to determine sodium sensitivity, but it is linked to aging. A modest or moderate reduced sodium intake lowers blood pressure. A diet without reduced sodium is recommended for everyone, not just those with high blood pressure. Study findings show that sodium reduction in older people with high blood pressure actually decreased their need for prescription medication. When discussion centers sodium intake and high blood pressure, the DASH diet is sure to come up. The Dietary Approaches to Stop Hypertension diet is shown to lower blood pressure. DASH includes low-fat dairy and fruits and vegetables to promote optimal wellness.
Is there a recommended sodium dosage?
2,400mg of sodium is recommended in the 1995 Dietary Guidelines for Americans daily (1). It's not recommended to completely eliminate sodium (salt) from the diet; our bodies need sodium. It's the excess sodium that causes health problems.
The science behind it
Sodium interferes with blood pressure levels in two ways:
- Sodium causes fluid retention in the blood vessels. This increases the volume of blood and forces the heart to work overtime to make sure needed blood is pumped throughout the body. It's this increased blood volume that contributes to high blood pressure.
- Salt affects the arterioles and their proper function. Blood vessels that dilate and then constrict for the regulation of blood pressure and blood flow are called arterioles. Arterioles constrict in the presence of sodium. When sodium is presented, arterioles then elevate the resistance to blood movement and lessen blood volume as it returns to the heart. This is another way sodium produces high blood pressure.
One of the functions of the kidneys is to flush excess sodium from the body. If someone has kidney disease, excess sodium can be doubly threatening.
Can you suffer from a deficiency of sodium?
It's hardly unlikely if you live in America that you can suffer from a lack of salt.
What else you can do
When you decide to reduce your sodium intake, you can incorporate other healthy choices, too. Learn to read food labels. Make it your personal goal to eat only those foods with reduced sodium. Remember canned foods, convenience foods, fast foods, and processed foods are usually higher in sodium. Don't add salt to food when it's served. There are some other foods that are high in sodium that include already made packet sauces and soups, baked beans, crisps, pizza, pork, and salted nuts. Be on the lookout for breads and cereals that may contain high levels of sodium. Reduce unhealthy fats in your diet. Include more fruits and vegetables. (1)
http://www.nhlbi.nih.gov/new/press/17-1998.htm (2)
http://seniorliving.about.com/od/healthnutrition/a/bloodpressure1.htm
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