Salt, a compound between sodium and Chloride, is necessary for many physiological functions, but excessive consumption can increase blood pressure and cause long-term damage to the cardiovascular system. Just one teaspoon of salt contains about 2,300 mg of sodium, equal to the maximum recommended amount for adults. However, the survey shows that most people use double this figure.
Dr. Angela Ryan Lee, a cardiologist at Lenox Hill Hospital (USA), emphasized: "When sodium accumulates in the blood, the body retains more water, increasing blood volume and making the heart work harder to pump blood".
Three mechanisms why salt increases blood pressure
Increased blood pressure, sodium sucked water from tissue into the blood vessels, increasing the volume of circulating fluid. If the kidneys do not filter in time, blood pressure will increase.
Tightening the vessels and eating salty foods for a long time makes the artery wall thick and stiff (rinational restructuring), reduces elasticity, thereby increasing blood pressure.
Causing overload for the kidneys, the excess sodium causes the kidneys to retain many fluids, especially dangerous for people with chronic kidney disease.
About a third of the population react strongly to salt, known as "salt sensitivity". Risk groups include: the elderly, children, kidney patients or diabetes. In these people, just eating salty foods for a short time is enough to significantly increase blood pressure.
Harmful effects of untreated high blood pressure
High blood pressure often has no symptoms, but is silently harmful to the heart, brain, kidneys and eyes. Dangerous complications include: stroke, myocardial infarction, heart failure, kidney failure and loss of vision.
Salt not only comes from the spice jar on the dining table but is also " hidden" in processed foods. For example: 28g of French fries contain 170 mg of sodium, a cup of canned chicken soup contains 867 mg, and a cheese eggep contains more than 1,100 mg.
To reduce salt intake, you should:
Read the nutrition label carefully.
Choose fresh foods over processed foods.
Season with herbs and spices instead of salt.
Request the restaurant to serve its own sauce.
Practice a DASH diet rich in vegetables, fruits and whole grains.
The role of potassium in controlling blood pressure
Unlike sodium, potassium has the effect of lowering blood pressure. Supporting enough potassium from the diet can help lower blood pressure in people with high blood pressure, while supporting fluid balance in the body, says Dr. Lee.
Natural sources of potassium include: leafy greens, bananas, sweet potatoes, beans, coconut water, yogurt. However, kidney patients need to consult a doctor before increasing their potassium intake because of the risk of increased potassium in the blood.
Adults should check their blood pressure at least once a year. If you often eat salty or processed foods, talk to a nutritionist to adjust in time, avoiding the risk of cardiovascular disease in the future.
