Decreasing Your Salt Intake
There is a good percentage of the general public who can be described as salt sensitive. This means that their blood pressures are likely to increase when they eat a high-sodium diet, and conversely, their blood pressures may be lowered by limiting dietary sodium.
Salt sensitivity is difficult to accurately diagnose. Therefore, appropriate sodium recommendations are a subject of debate among nutrition experts. Many believe that all people should limit their sodium intakes to either treat or prevent hypertension, regardless of their present blood pressure level. The latest United States dietary guidelines (2010) suggest that ideally no more than 2,300 mg/day of sodium be consumed. People with high blood pressure, people older than 50 years, African Americans, people with diabetes, and people with kidney disease should limit sodium intake to 1,500 mg/day.
A major study in this area is DASH—Dietary Approaches to Stop Hypertension. This study found that a diet rich in fruits, vegetables, and low-fat dairy products, and low in saturated fat, cholesterol, and saturated fat—now called the DASH diet—helped lower blood pressure.
The second phase of the study found further reductions in blood pressure when the DASH diet was combined with a sodium intake of no more than 2,400 mg/day. The combination of DASH diet and a sodium intake of no more than 1,600 mg/day was as effective in controlling blood pressure as medication regimen involving a single antihypertensive drug. For some people with mild hypertension, diet alone may be an effective means of blood pressure control when the diet includes adequate calcium and potassium along with sodium restriction.
Sodium is found in many foods. Some are obvious, but others may surprise you.
Major Food Sources
Sodium chloride, better known as table salt, is the major source of dietary sodium. About 1/3 to 1/2 of the sodium we consume is added during cooking or at the table.
Fast foods and commercially processed foods—canned, frozen, instant—also add a significant amount of sodium to the typical American diet. These include:
Sodium occurs naturally in:
Reading Food Labels
All food products contain a Nutrition Facts label, which states a food's sodium content. The following terms are also used on food packaging:
Tips for Lowering Your Sodium Intake
Making dietary changes takes time. Start slowly and find what works best for you. When you find the right combination, you will be able to decrease the amount of salt you consume.
American Heart Association
National Heart, Lung, and Blood Institute
Dietitians of Canada
Food and Nutrition
DASH diet. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 3, 2013. Accessed April 1, 2013.
Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health..... Accessed April 1, 2013.
Hypertension. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 22, 2013. Accessed April 1, 2013.
Reduce salt and sodium in your diet. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm. Accessed April 1, 2013.
Salt. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/salt/index.htm. Updated March 22, 2013. Accessed April 1, 2013.
Sodium (salt or sodium chloride). American Heart Association website. Available at: http://www.heart.o.... Updated March 5, 2013. Accessed April 1, 2013.
Last reviewed April 2013 by Brian Randall, MD