Decreasing salt can decrease blood pressure

Salt (sodium) is abundant in the American diet. The problem is that sodium can contribute to high blood pressure and high blood pressure can contribute to the risk of developing cardiovascular disease, congestive heart failure and kidney disease. Some people can decrease blood pressure by decreasing sodium intake. It is important to know where sodium lurks in your food and how you can eat less.

According to the American Heart Association, the average American consumes 2,900 to 4,300 milligrams of sodium per day. It is recommended that the average American consumes no more than 2,400 milligrams of sodium per day. For some people the recommendation is even less. 

Adults 51 and older, African Americans, and people with high blood pressure, diabetes or chronic kidney disease tend to be more responsive to the blood pressure raising effects of sodium. That is why the recommendation for sodium for this group of people is no more than 1,500 milligrams of sodium per day. Research has found that as sodium is decreased blood pressure is reduced.

We consume sodium as a part of table salt which is made of sodium and chloride. Salt serves many purposes; it is used in curing meat, enhancing the flavor of food, and maintaining the moisture content of food.

“We always tell people to watch out for pre-prepared frozen food, canned soups and other canned foods for high sodium. That is good advice but we consume lots of sodium from other foods as well” said Tammy Roberts from University of Missouri Extension. Bread accounts for 7% of the sodium that we consume in the United States. Chicken and chicken mixed dishes account for another 7% and pizza accounts for 6%. Pasta and pasta dishes account for 5% of our sodium consumption.

“One of the best ways to reduce sodium is to read food labels” advises Tammy Roberts. Foods you should pay particular attention to include salted snacks, fish that is canned in oil or brine like sardines or tuna, luncheon meats,canned foods and juices, cheese, seasoned salts, meat tenderizers and condiments such as ketchp, mayonnaise and salad dressing. A frozen dinner can have an entire day’s worth of sodium in one meal!

You may think you like salt so much you could never give it up. Just remember that you were not born loving salt. We develop a taste for it. If you work at it, you can learn to desire it less. When you do, you will savor the natural flavor of the food more as your blood pressure goes down.

-our thanks to Tammy Roberts, Health and Nutrition Specialist