Salt in Context - Usually it Does Not Rise Blood Pressure

People with high blood pressure are told to stay away from Salt on the basis that the sodium in salt is going to raise their blood pressure.

Some people are bothered by this, because it makes food blander to taste. However, is there is the worst problem, and it has to do with the fact that lack of sodium may actually be harmful to one's health.

Sodium is necessary for the healthy functioning of the nervous system, of muscles and of cells in general. Adequate levels help keep hormones that may raise blood pressure, such as renin, aldosterone adrenaline, in check. According to this study, low sodium intake is associated with increased risk for cardiovascular disease and early mortality.

The basis for the notion that sodium raises blood pressure is based on the property of sodium that it attracts water. Too much sodium in the blood would result in influx of water from the rest of the body into the blood vessels, and this increase in volume of water would increase blood pressure.

However, under healthy conditions, excess sodium does not remain in the blood vessels, but is rather excreted through the kidneys into the urine. What is required to make this healthy condition possible, is the presence of sufficient amount of potassium. When there is enough potassium in the system, excess sodium isn't going to remain in the blood vessels, and so blood pressure should not really rise.

In my book, read this if you have a heart, I cite several other studies that question the notion that high sodium intake is always going to raise blood pressure. In one study increased sodium intake made no difference to 50% of the study subjects, while 30% saw their blood pressure increase, and another 20% saw their blood pressure decrease. I suspect the increase in 30% of the subjects occurred due to potassium deficiency, however that was not evaluated.

in that book, I also pointed out various populations around the world whose sodium intake is higher than the average North American intake, who had much lower rates of hypertension and cardiovascular disease than the North American population. In this study Japanese males consumed up to 40 g and 50 g of salt and it helped make them healthier, raise their metabolism and keep them warmer in the winter months.

So what's really important here is not to deprive oneself of sodium, which is really important for one's health, but to ensure adequate potassium intake. Unfortunately, the vast majority of the North American population doesn't meet the daily requirements for potassium which stands at 3.5 to 4.7 grams a day. A simple way to ensure adequate intake is to consume the recommended 5 to 9 servings of fruits and vegetables everyday. That includes potatoes, which constitutes one of the richest sources of potassium at 970 mg of potassium per serving of 100 grams.

Both sodium I potassium as well as other minerals such as magnesium and calcium are important Regulators of blood pressure, of healthy cardiovascular function, and of healthy blood sugar control.

Hope you find this information valuable and if you have any questions or comments I prefer you post them on Facebook page so other can benefit from them. If you want me to speak to a specific topic let me know and I will do my best to oblige.