Studies in adults and children that compare higher versus lower-salt diets show that cutting salt lowers blood pressure.2,3 A recent analysis of thirteen studies found that people who cut their salt intake have a lower risk of heart attacks, strokes, and other cardiovascular events.4

“I don’t have high blood pressure, why should I worry about salt?” The fact is that “over time, 90% of the people in this country will develop hypertension,” according to Dr. Havas, former Vice President of Science, Quality, and Public Health at the American Medical Association. Blood pressure rises as we age. “Blood pressures drift upward as people get older and they’re exposed to long-term excess sodium. That’s why almost all adults are going to get blood pressures that put them at higher risk for heart disease and stroke,” says Dr. Havas.5 Now that’s a wake-up call!

What is considered high blood pressure? What “people don’t realize that blood pressure higher than 120/80 is associated with increased risk,” says Dr. Havas. “Between ‘normal’ and ‘hypertension’ you have a huge number of heart disease and stroke deaths attributable to excess blood pressure,” he explains. One out of three Americans has “prehypertension.” Another one out of three has hypertension.

There are several theories why sodium increases blood pressure. The most obvious one is that it makes us retain fluids, and that retention elevates blood pressure, which injures blood vessels and leads to heart disease and stroke.

Hypertension harms not only the heart but also the brain and kidneys. Besides raising the risk of heart attacks and strokes, high blood pressure also increases the risk of heart failure, which can affect 6.8 million Americans. High blood pressure is also the leading cause of chronic kidney disease which strikes one in nine Americans. Also there is growing evidence that hypertension raises the risk of dementia.

High blood pressure causes damage to the kidneys. Some studies show that people who consume more salt excrete more protein in their urine.6 That shows that their kidneys are under stress. “The presence of protein in the filtering surfaces of the kidneys is associated with inflammation and damage,” explains Dr. Kaplan. For people with kidney disease, “a reduction in sodium can reduce protein in the urine.”7

High blood pressure can thicken the muscle in the chamber of the heart that pumps blood throughout the body. This contributes to most cases of heart failure according to Dr. Kaplan, author of Kaplan’s Clinical Hypertension, a reference book for physicians.

Forty-two million Americans have uncontrolled hypertension. Why? Because 28% of the people who have high blood pressure don’t know it; 11% know they have it but aren’t getting treatment; and 26% are being treated with drugs, but not enough to lower their blood pressure below 140/90. This is why 65% of Americans with high blood pressure don’t have it under control.8

Why are people so careless with this silent killer? That’s because “hypertension is a chronic condition that doesn’t make the patient feel anything,” says Dr. Kaplan. “People with hypertension don’t experience anything obvious,” so they stop taking their medication.

*For adults ages 18 and older who are not on medicine for high blood pressure and do not have a short-term serious illness.

** Millimeters of mercury.

Source: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of high blood pressure; NIH Publication No. 03-5230. National High Blood Pressure Education Program, May 2003.

“Some people react to sodium more quickly than others,” says Dr. Havas. “But 90% of the people in this country develop hypertension and the principal cause is the exposure to excess sodium, so most people over time don’t do well with high salt loads.” Since there is not test of salt sensitivity, he says, “almost all of us have to assume that we are sensitive to long-term sodium exposure.”

Americans are now consuming about 3,400 milligrams (mg) of sodium each day or about 1 ½ teaspoons of salt according to government data. The average human consumes more than 4,000 mg of sodium per day. The recommended levels are 1,500 mg of sodium each day for people over 50, African-Americans, and those with high blood pressure. All the rest - 30% of the population - should limit their sodium to 2,300 mg/day.

What are the benefits of reducing our sodium intake? If Americans reduced their average sodium intake to 2,300 mg/day, it may decrease the cases of high blood pressure for 11 million; better yet improve the quality of life for millions of people, and save about $18 billion in annual health care costs according to an analysis by the Rand Corporation.9

Most of the sodium in the American diet comes from processed foods and restaurant food. In fact, 75-80% of the sodium we take in is added to food before we even open the package or walk into a restaurant. Foods such as spaghetti sauce, cereals, cheeses, soups, canned vegetables and beans, bread, crackers, and pizza are high in sodium. Some restaurant entrees have 2,000 mg sodium or more in a single dish.

Take the salt shaker off the table. Always taste your food before you salt it, and you’ll be surprised how you can get by with less salt.

Eat fresh foods. Choose fresh or frozen vegetables with no added salt; avoid canned vegetables. Better yet, make your own fresh vegetables and dry lentils, peas and beans food from scratch. By preparing your own fresh food, you can decide how little salt to add.

Select unsalted nuts or seeds.

Avoid salty snacks such as chips and pretzels.

Add fresh lemon juice instead of salt to vegetables.

Learn to use spices and herbs to enhance the taste of your food. Garlic, onion, ginger, citrus, turmeric, fresh basil, Chile peppers, and lemon juice are some excellent sodium-free flavor enhancers.

Fill half of your plate with fruits or vegetables. This will increase the potassium in your diet and shift the sodium-potassium balance in your favor. Our body needs more potassium than sodium.

Retrain your taste buds. Cut your salt intake gradually but consistently. Start by reducing your salt intake by 25%. This small reduction won’t decrease your enjoyment of food. After 10 days, you will be accustomed to the low-sodium diet.

Check the label. Look for foods with less than 5% of sodium each serving.

Choose brands with lowest sodium content. Compare the sodium levels of processed foods between brands. There is a great variation.

Increase the intake of potassium by eating a 3-4 fruits and 6-9 vegetables each day. Keep at your ideal body weight, and exercise daily. All these lifestyle changes will help keep your blood pressure low, but decreasing salt is still the key, says Dr. Havas.

Our Creator has given us the perfect diet for the prevention and reversal of high blood pressure, heart disease, stroke, and other lifestyle diseases. “And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for [food]” (Genesis 1:29).

Take charge of your health! Choose to eat a variety of fruits, vegetables, whole grains, legumes, and a few nuts. Prepare your meals from fresh vegetables, legumes, nuts, and fruits. Season them with herbs and minimal amounts of salt, and enjoy the delicious natural flavors that God has put into each food. Fill half of your plate with vegetables, one fourth with whole grains, and one fourth with beans or legumes. Or fill your plate with half fruit, one fourth whole grains and a handful of nuts. Exercise daily, keep your weight down, and be temperate in all things. Then you too will enjoy the blessings of good health that God has in store for you. If you have trouble with motivation, ask Him for help, and He will give you the power to stay on a health program for life. Bless His holy name!

“Bless the Lord, O my soul, and forget not all his benefits: who forgiveth all thine iniquities; who healeth all thy diseases; who redeemeth thy life from destruction; who crowneth thee with lovingkindness and tender mercies; who satisfieth thy mouth with good things; so that thy youth is renewed like the eagle’s” (Psalm 103:2-5).