Avoiding sodium---table salt---is a key factor in preventing and managing high blood pressure. Other controllable risk factors include not smoking, exercising regularly, avoiding stress and maintaining a healthy weight. For many, eating a low-salt diet is one of the most difficult lifestyle changes. Scientists, however, have proven its value.
Effects
Salt causes blood vessels to retain fluid, which in turn forces the heart to work harder to pump blood throughout the body. Research shows salt may also cause tiny blood vessels called arterioles to dilate, constricting and slowing blood flow. This can also cause the heart to work harder and blood pressure to increase.
Variations
Not every person responds to sodium the same way, though salt sensitivity---as well as salt's affects on blood pressure---seem to increase with age.
Recommendations
Health experts recommend adults consume no more than 1,000 to 3,000 milligrams of salt a day---roughly the equivalent of 1 teaspoon. Since some sodium is also found naturally in meats, nuts, grains, fruits and vegetables, reading all food labels is important to controlling your daily intake.
Expert Advice
Other effective ways to reduce the amount of sodium you consume each day:
- When cooking, substitute salt with sodium-free spices like basil, bay leaves, curry, garlic, lemon, oregano, parsley, pepper, rosemary or thyme.
- Take the salt shaker off the kitchen table.
- Choose foods and beverages that tend to have a lower sodium content, including fresh vegetables; fresh turkey and chicken breast; shredded wheat; oatmeal; puffed rice or wheat; fresh fruit juices; and seltzer water.
Added insights
Just like sodium can increase blood pressure, calcium and potassium can help lower it. To increase your calcium intake, choose low-fat dairy products like skim milk and yogurt. Potassium-rich foods include bananas, oranges, strawberries, potatoes, tomatoes, cauliflower, eggplant, squash, Brussels sprouts, tuna and halibut.
Tags: blood pressure, also cause, blood vessels, heart work, heart work harder