Blood pressure is the force of blood pushing against blood vessel walls. The heart pumps blood into the arteries blood vessels which carry the blood throughout the body. High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. In most cases, no one knows what causes high blood pressure. What you eat can affect your blood pressure. Unsalted seeds pumpkin, squash, sunflower and unsalted nuts are mineral-rich foods that lower blood pressure. Salt is mostly sodium, a mineral that occurs naturally in foods. Sodium is the substance that may cause your blood pressure to increase.
Many Americans have acquired a taste for a high salt diet. One way to cut back is to skip the table salt. However, most of the sodium in our diets comes from packaged, processed foods. The American Heart Association recommends no more than 2, milligrams mgs a day and an ideal limit of no more than 1, mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1, mg a day can improve blood pressure and heart health. Sodium chloride or table salt is approximately 40 percent sodium. These amounts are approximate. Sodium can be sneaky! Taking control of your sodium means checking labels and reducing preservatives. Other foods to be aware of include. Learn about the Salty Six.
In , the American Medical Association published a report calling for a major reduction in the salt content of processed and restaurant foods Intersalt revisited: further analyses of 24 hour sodium excretion and blood pressure within and across populations. When buying canned or frozen varieties, be sure to choose the no-salt added versions, and look for the choices without added sauces. Prog Cardiovasc Dis. Graudal N. Sodium intake and renal outcomes: a systematic review. Long term effects of dietary sodium reduction on cardiovascular disease outcomes: observational follow-up of the trials of hypertension prevention TOHP. Because it is not highly refined and ground like table salt, it may appear coarser and darker with an uneven color, indicating the remaining impurities and nutrients. Two different diets that is the control diet and the DASH diet, which is rich in fruits, vegetables and low-fat dairy products, were tested. Both stimulate the renin – angiotensin system and, in the short term, the sympathetic nervous system. When you eat too much salt, which contains sodium, your body holds extra water to “wash” the salt from your body.