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The Spokesman-Review Newspaper
Spokane, Washington  Est. May 19, 1883

Ask Doctor K: Keep salt intake low for heart health

Anthony L. Komaroff M.D.

DEAR DOCTOR K: I have high blood pressure, and my doctor advised me to cut back on salt. Can you explain how salt affects blood pressure?

DEAR READER: Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood. High blood pressure, also known as hypertension, is blood pressure greater than 140/90 mm Hg. High blood pressure increases your risk of stroke, heart attack, kidney damage, loss of vision and other health problems. Many studies show that blood pressure rises with a higher-salt diet.

Salt – sodium chloride – is essential for survival. But an excess of sodium forces your body to hold on to water to dilute the sodium. The fluid in your blood vessels increases. That raises the pressure inside your blood vessels, and it makes the heart work harder.

Research has shown that higher salt intake is linked to increased risk of strokes and heart disease. And the landmark DASH-Sodium trial showed that cutting back on salt lowers blood pressure. (The DASH diet was developed by nutritionists to lower blood pressure. Key features include plenty of fruits, vegetables and whole grains; several servings daily of low-fat dairy products; some fish, poultry, dried beans, nuts and seeds; and minimal red meat, sweets and sugar-laden beverages.)

Several studies have shown that lowering dietary sodium leads to fewer deaths from heart attacks, strokes and other cardiovascular events.

The U.S. Centers for Disease Control and Prevention reports that the average person consumes 3,436 milligrams of sodium each day. The CDC recommends that no one consume more than 2,300 milligrams (about a teaspoon of salt) per day.

But, if you are older than 51, or if you are an African-American of any age, or if you have high blood pressure or diabetes or kidney disease, you should consume no more than 1,500 milligrams of sodium per day.

Also, more potassium in your diet helps keep blood pressure in check. The CDC recommends that people consume 4,700 milligrams of potassium each day from food (not supplements).