Sodium Increases Risk of High Blood Pressure
In the body, sodium plays an essential role in regulation
of fluids and blood pressure. Many studies in diverse populations have shown
that a high sodium intake is associated with higher blood pressure. Most
evidence suggests that many people at risk for high blood pressure reduce
their chances of developing this condition by consuming less salt or sodium.
Some people are more sensitive to salt than others and those people are
four times more likely to develop hypertension. Those people who are salt
sensitive should cut down on their salt intake or they are at greater risk
of developing hypertension. Whenever possible, as with fat and cholesterol,
everyone should try to limit their salt intake.
What do excess amounts of salt do to the body?
Salt is a compound containing two minerals, sodium and chloride
and it attracts water. When the salt content of your blood goes up, it attracts
water from around your cells (in muscles and organs) into your blood to
dilute it. Otherwise, your blood would be too salty. There is salt as sodium
outside every cell in your body. When the salt content of the fluid around
your cells is increased, it attracts water from your blood that causes swelling.
Your kidneys work to regulate salt and water levels in your
body. When salt and water levels increase around cells, the excess is drawn
into your blood, which is filtered by your kidneys. Your kidneys remove
excess salt and water from your blood, both of which are removed in the
form of urine. When your kidneys don't work well, fluid builds up around
cells and in your blood. If there is more fluid in your blood, your heart
has to work harder and your blood pressure can go up because there is more
pressure on the walls of your blood vessels. This can weaken your heart.
Tips to lower blood pressure
If you have been diagnosed with high blood pressure, you
should be limiting foods high in sodium and lose weight. How much you should
restrict sodium in foods you eat depends on what your doctor recommended.
Generally, you should eat fresh, unprocessed foods, not add
salt to your food after cooking and only add half the salt in a recipe.
This level would be called a mild salt restriction (3,000 to 4,000 mg sodium).
You probably should not use a salt substitute (potassium chloride) or reduced
salt either.
Sodium and salt are high in processed and prepared foods
Sodium and sodium chloride, known commonly as salt, occur
naturally in foods, usually in small amounts. Salt and other sodium-containing
ingredients are often used in food processing. Most dietary sodium or salt
comes from foods to which salt has already been added during processing
or preparation. Although many people add salt to enhance the taste of foods,
their preference may weaken with eating less salt.
Foods to avoid
Note: Some of these foods can be found with lower or reduced
sodium levels. Check nutrition labels.
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Fast foods
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Canned vegetables & soups
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Ham, bacon & sausages
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Hot dogs
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Pickles & olives
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Salted nuts, chips & crackers
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Bullion cubes
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Worcestershire & Soy sauce
Some vegetables are high in sodium
Celery is the highest in sodium and contains 35.2 milligrams of sodium in one
stalk. Other vegetables that are high and should be limited to 1/2 cup per day
are: beets; beet greens; carrots; dandelion greens; kale; mustard greens; spinach;
Swiss chard; white turnips; frozen peas; frozen lima beans; tomato juice, sauce,
paste or puree. The sodium values range from 35 to 155 milligrams for one cup
cooked of any above vegetable. Instead of these vegetables, try green pepper,
green onions, cauliflower or broccoli for munching.
These vegetables do not taste salty compared to ham (one cup chopped has 2000
mgs sodium). Also, they are not usually omitted from mild salt restricted or
even low salt diets. People on diets of less than 1,000 milligrams are usually
instructed to limit or omit beets, carrots, celery and spinach from their diet.
Small amounts of these vegetables, used to flavor soups or stews, are not usually
omitted even on low sodium diets.
