A diet high in salt is a dietary hypertension cause that we can easily modify. Many studies show that reducing the amount of salt in our diet, lowers hypertension or high blood pressure.
For years, a high sodium intake was considered the primary factor responsible for hypertension. Now research has pointed out to salt (sodium chloride) as the dietary hypertension cause.
Are you sensitive to salt?
Some individuals respond sensitively to excess of salt intake and experience high blood pressure. People most likely to have a salt sensitivity include those with kidney disease, diabetes type 2, or hypertension. Overweight individuals also appear to be particularly sensitive to the effect of salt on blood pressure.
Reducing salt consumption
Salt is necessary for our system in small quantities, but if it goes over the right amount it could cause liquid retention and an increase in our blood pressure. We only need 1.25 grams of salt a day and we need to try to maintain ingesting salt below 6 grams a day, the amount that fits in a teaspoon.
Whether people with normal blood pressure benefit from a salt-restricted diet remains controversial. But since reducing salt intake causes no harm and diminishes the risk of hypertension and heart disease for some people, health recommendations advise limiting daily salt intake to less than 6 grams, the equivalent of 2.4 grams (2,400 milligrams) of sodium).
Best way to reduce salt intake
The best way to reduce salt in our diet is not to add it to food. Let’s also keep in mind that fresh foods are usually low in salt while precooked or processed foods are higher in salt.
Foods high in salt are:
o Commercial soups
o Hard cheeses
o Cooked ham
o Olives
o Chips
o Salty nuts
o Cold cuts
It is very important to read food labels. Food labels show salt under the name of sodium, one of the components of salt. Compare and choose those with a low content of sodium. Ingredients are listed in a descending order based on the amount used in the product. Choose those that salt is at the end of the list. It is better to choose foods that have 140 or less milligrams (mg) of sodium per portion.
People under a salt restriction diet need to remember that some medications are high in sodium, particularly those with an effervescent presentation.
Use species and aromatic herbs to flavor your dishes
Meat
o Bay leaves
o Black pepper
o Nutmeg
o Garlic
o Onions
o Oregano
o Rosemary
o Thyme
Fish
o Curry powder
o Black pepper
o Lemon juice
o Mustard
o Sage
Vegetables
o Rosemary
o Sage
o Cinnamon
o Basil
o Parsley
o Tarragon
Final Thought
An excess salt intake is not the only hypertension cause. A healthy lifestyle that includes physical activity, adequate weight, no smoking, and a healthy diet, such as the Mediterranean diet, can help you prevent and control hypertension.
Have a Healthy Day
Emilia Klapp, BS, RD
Emilia Klapp has a bachelor in Nutrition Science. She is certified as a Registered Dietitian by the American Dietetic Association and the author of the book Your Heart Needs the Mediterranean Diet. For more information on Hypertension Causes and to get a FREE list of the 10 Top Mediterranean Curative Foods, go to http://www.MediterraneanHeart.com
