According to current human knowledge, hypertension or high blood pressure is one of the most spread diseases in the contemporary world. It is caused by a prolonged state of sustained and elevated blood force against the walls of the arteries. If allowed to progress, such a scenario can cause dangerous complications such as heart disease, kidney damage and strokes. Another goal evident in managing high blood pressure levels is that of sodium control. Learn about the link between this substance and increased blood pressure, why it is crucial to decrease the amount of sodium, and ways to do this.
A review of Hypertension and Blood Pressure
Blood pressure is the amount of force exerted by blood against arteries walls. It is usually measured in millimeters of mercury (mmHg) and consists of two numbers:
- Systolic Pressure: The pressure when the heart pumps blood.
- Diastolic Pressure: The force of the blood on the walls of the vessels when the heart is in a state of complete relaxation ejecting no blood into circulation.
Blood pressure is expressed as two numbers, the upper one being systolic and the lower diastolic; the norm is 120/80 mmHg. Hypertension is defined as an average of 2 or more elevated blood pressure readings of 130/80 mmHg or above in a client.
It exerts additional pressure on the heart, blood vessels as well as the kidney; it is one of the causative agents of cardiovascular illnesses. But maintaining proper diet; thus eliminating cases of high intake of salt leads to hypertension, it can be prevented and severe consequences can be prevented.
The fourth part: Sodium in regulating blood pressure
Sodium is a mineral which is involved in supporting fluid and blood pressure management tasks in the human body. It has the ability to support muscles’ and nerves’ correct working and is essential in the regulation of blood pressure. The healthy intake of sodium is water regulating capacity can be interfered with when excess sodium is consumed, which in turn has effects on cardiovascular health.
Sodium is a component that your kidneys help remove from your body when you take more than is recommended. However, when the kidneys fail or are in a diminished capacity to filter any large amount of sodium it circulates in the blood. This retained sodium leads to accumulation of water on the blood vessels-a major factor contributing to increased volume of blood in the circulation. And so the demand is placed on the heart to pump out this increased volume throughout the body’s organs and tissues, hence the high blood pressure.
Why More Sodium is Harmful to Those with High Blood Pressure
In turn, hypertension patients would dramatically experience a worsening of their condition if they consumed too much sodium. Hypertension means an increase in the pressure stated and calculated on the walls of arteries and an increased number and volume of blood that courses through the closed circulation. Increasing the amount of fluid in the bloodstream because of high sodium intake tends to worsen this situation. The increased pressure on the artery walls makes the heart work harder and can lead to:
- Increased Risk of Heart Disease: A high blood pressure that persists over time causes the heart muscles to thicken hence decreasing the blood pumping rate in the heart. This raises the likelihood of heart failure, heart attack, and irregular heartbeat.
- Kidney Damage: Sodium regulation is also one of theresponsibilities of the kidneys. Sodium is toxic to the kidneys and can harm the blood vessels; it will therefore cause kidney damage and over time cause kidney disease.
- Stroke and Brain Damage: It causes jolt or rupture of blood vessels within the brain and often leads to what is known as a stroke. In the long run, the stress exerted on blood vessels due to high sodium intake leads to cerebral hemorrhage, which is untreatable.
- Vision Loss: High blood pressure can harm the blood vessels in the eyes and may lead to retinopathy, which – in turn – can result in vision loss or blindness.
Scientific Evidence Supporting Sodium Reduction for Hypertension
Several investigations can attest to this since the sodium consumption has long been associated with high blood pressure. In the light of the guidelines provided by the American Heart Association (AHA) it could be recommended to reduce the sodium intake to achieve the decreased level of blood pressure in hypertensive patients, especially those so-called salt-sensitive. A seminal retrospective study that was conducted on over 100,000 participants from 18 counties and published in the Lancet in 2019 showed that the reduction of sodium intake leads to a reduction of cardiovascular diseases stroke and Heart attack.
This HH and the AHA advise those with hypertension to ensure that they take half an amount of sodium or 1,500 mg daily. However, most Americans intake a average of 3,400 mg per day, much above the recommended amount. Each 6 g/day decrease in sodium consumption has been identified to lower systolic BP by 5-6 and diastolic BP by 2-3 mmHg respectively.
How Much Sodium is Too Much?
For the larger population, the allow intake of sodium is 2,300 milligrams per day. But for those who have hypertension or are hypertensive, the recommended daily intake should be not more than 1500mg. This is way below the current intake of many western diets especially that of the US. Food prepared outside the home is a main source of sodium and fast foods and processed foods are the largest source of sodium in the overall diet.
Need to Know Facts on How to Lower Sodium Consumption
Read Food Labels: Ingredients and nutritional information of most packaged foods should be critically considered before purchasing them. Other food sources of sodium are obscure or even disguised, meaning it can conceivably be lurking in any processed food even if it does not have a particularly salty flavor. Ask for products that are labeled low sodium or sodium free.
Cook at Home: Preparing food at own home helps include less salt and sodium in the food that you are going to take. Go for higher quality foods such as the fruits, vegetables, lean meat and whole grain products because they have minimal amounts of sodium.
Limit Processed Foods: Most processed and pre packaged foods are high in sodium including Canned soups, Frozen meals, Fast foods and Deli meats. Minimize the use and opt for fresh, or even frozen vegetables and fruits instead.
Use Herbs and Spices: Avoid the use of salt and try using herbs and spices and instead of using salt try using vinegar and lemon juice. This may serve to enrich the flavor of food with out necessarily raising the sodium content.
Choose Fresh Over Canned: Campbell’s soups, tomato sauce, canned vegetables and legumes, processed meats, pickles and sauces are also rich in sodium. If possible go for fresh or frozen vegetables, and wash canned products under high water pressure to eliminate excess sodium.
Avoid Salt Substitutes: Some of the sodium-free alternatives contain potassium chloride; this is not suitable for those experiencing kidney issues. It is especially important that people talk to their doctor before using salt substitutes.
Limit Eating Out: Fast foods , and even most meals we are likely to consume out, already contain high amounts of sodium. Before taking food in a restaurant, request the waiter not to season the food with salt or order low sodium food if available.
Monitor Your Sodium Intake: Limit your sodium intake daily with the help of applications or food diaries. The best thing is that this will help you to always be reminded on what you are eating, so you can opt for better foods.
Conclusion: The way to improved blood pressure control
The resulting approach to treat hypertension is within a comprehensive one which requires the reduction of weight, exercise, stress and elimination of increased sodium intake. Sodium has a direct bearing on blood pressure and for a hypertensive patient, reducing it’s intake can trigger very dramatic health changes. This means focusing on the foods we consume as well as being keen on the amount of sodium that is consumed because they will help people who suffer from hypertension or other heart-related diseases.
Restricting sodium intake: Small actions which can be useful in lowering blood pressure include using fresh, unprocessed foods, cooking at home, and reading food labels.