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Salt and high blood pressure Most of us eat 1 to 2 teaspoons of salt (10-12 grams) every day, which is far more than we need. In fact, we could get along on less than half a teaspoonful a day; even those who do heavy work in hot climates need very little salt to survive. Our taste for salt is acquired. For decades, infants were fed baby food with a high salt content. Since it was tastier, it made feeding easier, and mothers were encouraged to buy it. This set a pattern for later life and is why many of us eat more salt than we need. Table salt increases average levels of blood pressure. Some people who consume diets heavy in salt develop high blood pressure. In some of those, the kidneys cannot wash out enough salt. As salt accumulates in the body, the heart must pump more blood with each beat, which also increases blood pressure. If you have high blood pressure, you should reduce the amount of salt in your diet - to 6 grams, or 2400 mg. Unfortunately, a moderate reduction in salt will not by itself usually lower blood pressure to normal levels except in some less severe cases. But reducing salt along with other changes in diet and lifestyle has been shown to contribute to lower blood pressure. Here are some ways to reduce salt intake: • Use little or no salt at the table. • When preparing food, reduce the amount of salt used each day until you no longer use any. • Use paprika, pepper, oregano, cloves, cinnamon, or lemon juice instead. • Eat fewer foods that are obviously salty or preserved in salt or brine. • Read food labels to determine the amount of sodium in packaged foods. Do not buy foods which list salt as one of the first 3 ingredients. • Look for foods with the words "sodium free", "low sodium" or "unsalted" on the label. • Limit your use of smoked, cured or processed meats. • Use fewer sauces, mixes and "instant" products. • Rinse canned foods to remove some of the salt. • If you would like to try a salt substitute, talk to your doctor first, as they are not right for everyone. Limit these salty foods:
[Sources:] NIH News Update: Statement on Sodium Intake and High Blood Pressure, 8/17/1998. AHA: High Blood Pressure. www.amhrt.org. Moser M. High Blood Pressure and What You Can Do About It. 1994. Distributed by NHLBI. Preventing and Controlling Blood Pressure, NHLBI. |
