Sugar is named a white killer but salt is often neglected but it’s also a white killer. High sugar intake badly affects cardiovascular health but the high salt intake also leads to cardiovascular health issues and mortality in extreme cases.
One of the biggest risks of high salt intake is high blood pressure or hypertension. Millions around the world suffer from hypertension. Learn about the connection between hypertension and salt intake in this article.
What Is Blood Pressure?
Blood pressure is used to measure the force at which the blood is pushed against the walls of your blood vessels. Two readings are used to accurately measure the blood pressure. Here are more details about these two readings.
- Systolic pressure – This is the pressure when the heart beats.
- Diastolic pressure – the pressure when the heart rests between beats.
In healthy, adults, the normal blood pressure is 120/80 mmHg. If your blood pressure reading is 140/90 mmHg or higher consistently for some days, this indicates that you have high blood pressure or hypertension.
Salt and Blood Pressure
The human body uses sodium to balance fluids. Salt also contains sodium. When you take too much salt, the amount of sodium increases. This rise in sodium results in water retention. Our body retains water to regulate the higher level of sodium.
All that extra water leads to high blood pressure. High blood pressure is harmful to the heart and arteries as it puts extra strain on them. Constant extra strain on arteries and heart leads to stroke, kidney damage, and chronic heart diseases. Much research has been done to establish the link between salt and blood pressure. Here are some of these researches and studies.
- According to a global study in 2020, more than 2 million deaths annually are happening due to high salt intake.
- Trails conducted by health institutes found that you can reduce systolic blood pressure greatly by reducing salt by just 1 gram.
- Dietary Approaches to Stop Hypertension conducted a study and found that people with hypertension can lower their blood pressure by reducing sodium intake to 1500 mg.
- In a salt-sensitive person, a reduced sodium intake resulted in a reduction of blood pressure by 10 mmHg.
Read More: 10 Benefits of a Salt-Free Lifestyle
Are You Salt-Sensitive?
Salt sensitivity isn’t universal and it varies from person to person. It is important to find your status to avoid chronic diseases. Some people experience hypertension with just a pinch of salt while others don’t experience that much increase. Here is a list of all the risk factors of salt sensitivity.
- Age – Older adults tend to be salt-sensitive and they need constant monitoring.
- Genetics – Family history also impacts the link between salt and hypertension.
- Pre-existing conditions – Health issues like hypertension or chronic kidney disease also lead to salt insensitivity.
- Ethnicity – People of African ethnicity are usually salt sensitive.
Daily Sodium Recommendations
For optimal health, many health organizations have recommendations for daily salt intake which are given below.
- According to the World Health Organization, 5 grams of salt or 2,000 mg of sodium per day is enough.
- The American Heart Association states that someone with hypertension can include a maximum of 1,500 mg of sodium in their diet daily.
- One teaspoon of salt contains 2,300 mg of sodium.
- Processed foods like fast food, canned soups, and chips are high in sodium.
- According to a study, the average global intake of salt is around 3,400 mg per day which is higher than the recommended intake.
Why Lower Salt Intake?
Salt enhances the taste of foods and compromising on taste can be hard for many. This is why, we are sharing the benefits of lowering salt intake with you. By lowering sodium intake, you can greatly reduce the risks of strokes and heart attacks especially if you already have hypertension. Lowering sodium intake will reduce strain on kidneys and protect them. You can avoid swelling and water retention.
How to Lower Salt Intake?
Some people have misconceptions that lowering salt intake means sacrificing flavor. Well, this isn’t always the case. Here are some strategies to lower your salt intake without sacrificing too much flavor.
1. Cook at Home
This first tip is to start cooking at home as you can control the sodium levels greatly this way.
2. Read Food Labels
If you’re at the mall and purchasing packaged foods, check the food label for the amount of sodium. As the hypertension is increasing companies have developed low sodium or no added salt packaged foods. Look for these foods and prioritize them.
3. Use Alternatives
By strategically using alternatives to salt, you can reduce your sodium intake while enjoying the same taste. Some alternatives to salt are garlic, lemon juice, herbs, and other spices.
4. Limit Processed Foods
Many studies and surveys have found that processed and packaged foods have the highest amount of sodium of all the foods. This is why, you should limit these foods or completely get rid of them if you can. Use fresh foods instead.
When will you see the Results?
Now, that you have reduced your salt intake, the biggest question in your mind will be when will you see the results. Well, this largely depends on your current health. In most cases, you can see the results within a week or two. Some people have reported that their blood pressure greatly improved after they reduced their sodium consumption for a few weeks only.
How to Monitor Progress?
Many people have a hard time monitoring their progress. Well, it isn’t that difficult. You just have to watch your sodium intake and note it down. Also, check your blood pressure readings and note them down as well. If can’t do it, use a food-logging app to log your meals and blood pressure. If this guide doesn’t work for you, consult a doctor to create a tailored diet to meet your needs.
Final Thoughts
High sodium results in hypertension and millions are affected by it around the globe. Reducing salt results in lower blood pressure and better heart health with reduced risk of chronic diseases. Reducing salt is simple as you have to cook at home, use alternatives, and read labels before purchasing foods from the market.