Sodium

Sodium and High Blood Pressure

The link between the sodium you eat and high blood pressure is unclear. Many factors affect blood pressure, including family history, weight, age, physical activity, alcohol intake, and overall dietary factors such as intake of potassium, calcium, magnesium, sodium, and fiber.

A person's blood pressure responds differently to different levels of sodium in his or her diet. People whose blood pressure increases when they eat lots of salt or decreases when they cut back are called "salt sensitive". For these individuals, cutting back of dietary sodium may help normalize blood pressure. Presently there is no way to determine if a person might develop high blood pressure from eat too much sodium.

How Much Sodium Should I Eat?

An average, healthy American should consume no more than 3,000 milligrams/day and no less than 500 milligrams/day. Most American no consume about 4,000 milligrams/day. Read the labels on food packaging to check the amount of sodium in packaged foods.

If you or a close relative has high blood pressure (hypertension) it would be wise to reduce sodium intake to less than 2,400 milligrams/day, maintain or achieve a healthy body weight, and exercise regularly.

Reducing the Sodium in Your Diet

You can reduce the amount of sodium in your diet by following these guidelines:

Add very little or no salt to foods you prepare
Do not add salt to food at the table
Limit or avoid eating the following foods:
- ketchup
- soy sauce
- prepared mustard
- steak or barbecue sauce
- pickles
- chili sauce
- olives
- Worcestershire sauce
- cured meats or fish (i.e. bacon, luncheon meats)
- canned vegetables, soups, and other packaged convenience foods
- cheese and buttermilk
- salted nuts and peanut butter
- self-rising flour and biscuit mixes
- salted crackers, chips, popcorn, and pretzels
- commercial salad dressings
- instant cooked cereals
- fast foods

If your diet must be restricted to much lower amounts of sodium, talk to a dietitian or health care provider for help in planning your meals. It is important to keep your meals nutritionally balanced (as well as tasty!).

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