Saying salt causes high blood pressure is like saying sugar causes diabetes. When it comes to high blood pressure (also known as hypertension), it is a little more complicated than just cutting back on salt. According to the Mayo Clinic, the risk factors for developing high blood pressure include the following:
- Age – Getting older increases the risk of developing high blood pressure
- Race – People of African descent tend to be at higher risk of developing high blood pressure
- Family history of high blood pressure – Tends to run in families
- Being overweight or obese – As you gain weight, your body requires more blood to provide oxygen and nutrients to your cells. The increase in volume of blood causes blood pressure to go up.
- Lack of exercise – Exercise strengthens the heart and allows it to pump more efficiently. It also helps control weight gain.
- Tobacco use – This can increase your blood pressure temporarily but the chemicals in tobacco can damage the lining of blood vessels and causes them to narrow (constrict) increasing risk for high blood pressure.
- Too much alcohol – Chronically overconsuming alcohol can lead to heart damage.
- Stress – Stress can increase blood pressure short-term. If you use tobacco, alcohol or overeating to control stress, you raise your risk.
- Certain health conditions – Some conditions such as diabetes, kidney disease or sleep apnea put you at greater risk of developing high blood pressure.
- Too much sodium (salt) – Excess sodium in the diet causes fluid retention and the increased fluid volume causes blood pressure to rise.
- Too little potassium – Potassium helps to balance sodium in your body. If you do not get enough potassium (found in fruits and vegetables), you may retain too much sodium causing an increase in fluid volume which makes blood pressure go up.
Since most Americans consume more than the recommended daily amount of sodium (which is 2,300 mg), cutting back on salt can definitely help. Since all types of salt are high in sodium, limiting the amount is best. Also watch foods with added sodium. Packaged and preserved foods like canned soup, frozen meals, bacon, hotdogs and luncheon meats can be very high in added sodium. Choosing a lower sodium or no-salt-added option can help. Another question I hear often is “What salt is the best?”. Whether you prefer the taste of kosher salt, sea salt or Himalayan pink salt; you will notice the sodium content per teaspoon ranges from 1560 – 2360 milligrams based on a variety of salt options listed in the USDA Nutrient Database.
There are salt-substitutes available with less sodium or no sodium. Most of these use potassium chloride instead of sodium chloride. These can be helpful but use caution if you have kidney disease or a history of high potassium levels. Another option is to use herbs and spices. Products like Mrs. Dash offer flavor without the sodium. Regardless of whether you eliminate the salt shaker completely or choose lower sodium options, just remember that sodium intake is only a small part of controlling your blood pressure. If you have any of the risk factors listed above, try modifying your habits first. Whether losing weight, kicking the tobacco habit, drinking less alcohol or eating healthier; try making some lifestyle changes to see if your blood pressure improves. Limiting salt can help but it may be of little benefit if other things are causing the high blood pressure. Overall health is achieved by paying attention to all aspects of your diet and lifestyle, not just by avoiding one thing. To good health!
