This can be a difficult question to answer, as there are many factors that come into play. For example, if you have high blood pressure already and you consume large amounts of sodium on a regular basis, your risk for developing more severe complications is increased. If this is the case, it’s important to lower your salt intake so that you don’t put yourself at greater risk.
Does Salt Intake Increase Blood Pressure?
There are other factors too, like age and ethnicity which determine how much salt we should be consuming every day—but these will vary depending on each person’s medical situation. Our blog post discusses the relationship between salt and blood pressure and then gives some tips for lowering your salt intake based on your age and ethnic background.
How Does Salt Increase Your Blood Pressure?
When you eat too much salt, your body holds on to extra water in an attempt to flush the sodium from your system. This can lead to a rise in blood pressure for some people. Salt also contributes to the development of high blood pressure by increasing the volume of blood in the body and narrowing blood vessels. It’s important to limit your intake of salt if you have high blood pressure or are at risk for it.
Avoiding Salt Consumption is not easy, salt contributes to salt intake. Salt stimulates the taste buds on our tongues and enhances flavors in food. It plays an important role in manufacturing products that contain other chemicals, such as nitrates, which contribute to high blood pressure. Salt also has preservative effects that help prevent spoilage. Salt consumption should be limited based on age and ethnicity because it may increase blood pressure. Sodium reduction includes lowering your risk for developing complications.
According to the National Heart, Lung, and Blood Institute (NHLBI), salt consumption should be limited to about 2300 milligrams per day for individuals who are age 51 years or older and those of any age who have high blood pressure, kidney disease, or diabetes.
This is equal to following a 1-inch guideline: A teaspoon of salt has 2300 mg of sodium.
The American Heart Association suggests that people with high blood pressure should reduce their daily intake of salt by half. The association also advises limiting your daily intake of sodium to 1500 mg if you’re African American, over the age of 40, or suffer from hypertension, diabetes, or chronic kidney disease. Salt consumption has been linked not only with high blood pressure but also with heart disease and stroke. It is not always easy to avoid salt, but following these tips can help you reduce your sodium intake and improve your health.
Tips For Reducing Sodium Intake:
- Read food labels to become aware of the salt content in various foods.
- Use herbs, spices, and lemon juice to flavor food instead of salt.
- Avoid processed foods, which are often high in salt.
- Do not add table salt to food while cooking or eating.
- Choose low-salt or no-salt versions of canned and processed foods.
- Limit the use of condiments, such as soy sauce, ketchup, and salad dressings.
- Avoid fast food and restaurant meals, which are often high in salt.
If you have high blood pressure or are at risk for it, reducing your salt intake is important for your health. Salt is a major contributor to sodium intake, and reducing the amount you consume can help lower your blood pressure and in some cases even reverse high blood pressure in people who suffer from it. Salt increases blood volume, which puts stress on the heart and blood vessels. Salt may also cause fluid retention, which contributes to high blood pressure.
What Foods Are High In Sodium?
- Bread and rolls
- Cold cuts and cured meats
- Fresh or processed poultry (chicken, turkey, duck)
- Poultry seasoning mixes
- Salt (in moderation)
- Soup mixes and bouillon cubes
The goal for most people is to keep their salt intake in the recommended range so they can lower their risk of developing high blood pressure. You may not know what that amount is, and it’s hard to say without knowing more about your personal medical history. But there are some common avoidable elements that are applicable to everyone when it comes to lowering one’s sodium intake. So if you haven’t done so already, try these tips out over the next few weeks and see how much a difference they make.
Lacey Arlo is a wellness expert and a nutritionist who aims to help members with health and diet queries. Lacey Arlo has worked with junior, national, and Olympic-level athletes by providing them with customizing programmers, supplement strategies, and support during their travel and competition. From weight management, PCOD, thyroid-related weight loss, and nutrition for children to diets for pregnant and diets for senior citizens, She offers nutrition-aided solutions for different age groups with consideration for each person’s unique health demands.