Consume Less Salt to Reduce Risk of High Blood Pressure

In 2005 - 2006, an estimated 29% of U.S. adults had high blood pressure (hypertension), and another 28% had prehypertension.

High blood pressure increases the risk for heart disease and stroke, the first and third leading causes of death in the United States.

Greater consumption of sodium can increase the risk for high blood pressure. The main source of sodium in food is salt (sodium chloride [NaCl]).

Table salt might contain the potentially harmful agent aluminium, but whether you use sea salt, table salt or some other type of salt, the current dietary guidelines recommend that adults in general should consume no more than 2,300 mg of sodium per day (equal to approximately 1 tsp of salt).

However, those in specific groups (i.e., all persons with high blood pressure, all middle-aged and older adults, and all blacks) should consume no more than 1,500 mg/day of sodium.

In 2005 - 2006, the estimated average intake of sodium among persons in the United States aged >2 years was 3,436 mg/day.

Two out of three (69%) adults in the United States fall into these three groups who are at especially high risk for health problems from too much sodium. Eating less sodium can help prevent, lower, or even control high blood pressure.

Most of the sodium we eat comes from packaged, processed, store-bought and restaurants foods. Only about 5% comes from salt added during cooking and about 6% comes from being added at the table.

Strategies for controlling your sodium intake:

Know your recommended limits for daily sodium intake.
Choose foods like fresh fruits and vegetables.
Read the nutrition label of the foods you purchase.
Ask for foods with no or low salt at restaurants.

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References:
1. Application of Lower Sodium Intake Recommendations to Adults --- United States, 1999--2006. Centers for Disease Control and Prevention.
2. Image by Mattes, RD, Donnelly, D. Relative contributions of dietary sodium sources. Journal of the American College of Nutrition. 1991 Aug;10(4):383-393