How Salt Affects Blood Pressure
While most Americans consume too much salt, sodium is an important factor in regulating blood pressure. Too little salt can lead to what’s called hyponatremia (low blood sodium). Early symptoms include sluggishness and confusion, and if it gets worse, a person can experience muscle twitches, and even seizures. Hyponatremia may be a side effect from some medication (e.g., diuretics, some antidepressants) or some medical conditions, such as pneumonia or urinary tract infections. Still, it’s rare, affecting less than 1.7 percent of Americans.
People are more likely to experience the consequences of too much sodium, which include constipation, kidney stones, and high blood pressure.
“High levels of sodium cause your body to retain fluid, pulling water into the bloodstream and increasing the volume and pressure in the system,” explains cardiologist Timothy Canan, MD, Assistant Clinical Professor in the Department of Medicine at the UCLA Division of Cardiology. “This forces the heart to work harder, which over time can lead to thickening or enlargement of the heart muscle and heart failure. It also puts stress on the blood vessel walls, leading to inflammation and buildup of atherosclerotic plaque, the harbinger of cardiovascular disease, including heart attacks and strokes.”
Salt and Sodium
Salt and sodium may seem like two words for the same thing, but they’re not. Salt is composed of sodium and chloride. These minerals have an electrical charge and are referred to as electrolytes. They perform vital jobs, such as regulating fluids and assisting with nerve and muscle function.
Obvious and Hidden Sodium Sources
Small amounts of sodium occur naturally in some foods, such as celery, beets, and dairy milk. There’s a lot more sodium in common table salt. Along with gourmet salts, such as pink Himalayan, grey salt, and fleur de sel, table salt contains about 40 percent sodium and the rest, 60 percent is chloride. After sodium, chloride is the most abundant electrolyte in the body. It, too, plays a role in maintaining proper blood volume, blood pressure, and pH of body fluids.
The average American consumes about 3,400 milligrams (mg) per day. Most physicians recommend limiting this to 2,300 mg, which is about 1 teaspoon of table salt. The biggest source of sodium in most Americans’ diets is processed and packaged foods. A relatively small amount actually comes from salt used at the table or during cooking. In processed foods, sodium plays the dual role of preservative and flavor enhancer.
Surprisingly High-Sodium Foods
If a food comes in a box, can, jar, or plastic packaging, it’s likely high in sodium. Some sources of sodium might surprise you, and they don’t necessarily taste very salty. Consider these examples:
Breads and rolls: The sodium content in one slice of white bread can range from 80 to 230 mg.
Soft drinks: It varies a bit by brand, but diet and regular contain similar amounts. For example, Coca Cola has about 45 mg per 12 ounces of soda, while a diet Mountain Dew has 50 mg per 12 ounces.
Pizza: A single 4-ounce slice can contain 370 to 730 mg of sodium. Add pepperoni or other processed toppings, and the sodium can double.
Chicken: Chicken and other meats may be packaged in high-sodium flavoring solutions that can drive up your intake. A 4-ounce boneless, skinless chicken breast may contain 40 to 330 mg of sodium.
Canned vegetables: They tend to be higher in sodium than fresh or frozen vegetables prepared without sauces. For example, a whole fresh tomato contains 6 mg of sodium, whereas a can of regular tomatoes can contain 220 mg per half-cup. Before you eat canned vegetables, rinse them under warm water to help remove some of the added sodium.
Check the label for the serving size and the number of servings in the food package. If it contains two or three servings, and you eat the entire package, you’re doubling or tripling the amount of sodium you consume.
Smart Swaps
“The best way to maintain a low-sodium diet is to cook yourself fresh meals at home, so that you can control what is added to the food,” recommends Dr. Canan. “Use herbs and spices to add flavor to the dish instead of salt, and check the labels on all packaged items, sauces, and soups.”
Instead of salt, try red pepper flakes, lemon or lime juice, vinegar, curry powder, fresh onions or garlic, or onion or garlic powder (but avoid garlic salt). If you really want to use some salt, set aside a quarter teaspoon (581 mg of sodium) or a ½ teaspoon (1,162 mg of sodium) in an empty salt shaker or small dish so you know how much you’re allowed to use each day. Then be very selective about the foods you salt.
The post How Salt Affects Blood Pressure appeared first on University Health News.
