Salt High Blood Pressure

Salt high blood pressure research shows we have been overly anxious about sodium.

Sodium chloride intake it would seem has been a thorn in our flesh for far too long. True, most of us should add rather less to our food; research shows that it would have a moderately beneficial effect on any high blood pressure.




But new research from the institute of medicine claims that it is totally unscientific to insist we lower our intake below the recommended 2,3 g of sodium per day; that's about one teaspoon, or 5 grams. In fact, it will be harmful.

But the average American, and South African, still consumes nearly double the recommended 2 300mg of sodium per day. So avoiding the really high salt foods like packet soups, canned chicken noodle and spaghetti sauces, pizzas and cold meat cuts is still on the cards.

Think rather of making your own homemade, delicious and easy soup recipes. Honestly, those spaghetti sauces are nothing more than an onion, tomato and a few herbs and spices; and a massive amount of salt. Seventy five percent of the sodium the average person ingests is already in the foods they purchase at the supermarket.

Far better, rustle up our simple, quick relish at fresh tomato recipes.

Apparently two thirds of folk add salt to their food even before tasting it; that obviously is sheer silliness and I'm going to test myself as well.

Bread too contains a lot of extra salt, and sugar too, not to mention the refined flour. Even so called whole wheat may have up to 40% removed, mostly the germ and bran obviously. Baking your own loaf using a machine is one of the simpler ways of reducing the unwanted content, and increasing the goodies; it takes only five minutes to prepare the dough; the choline alone makes it worthwhile.

This salt calculator will give you a rough idea of how much salt you consume, and whether you are within the guidelines.


Insulin resistance

Our bodies need sodium chloride, and too little increases insulin resistance; great care must be taken not to overemphasize salt high blood pressure.

One cup of canned spaghetti sauce contains nearly half of your recommended daily allowance of sodium; 1100g per serving.

To simplify matters;

Mass of sodium x 2.5 = mass of salt.

2300mg sodium x 2.5 ~ 6g salt ~ 1 tsp


Salt High Blood Pressure

Salt high blood pressure research reveals that, if we take too little, it raises cholesterol and increases insulin resistance.


Top of the pops is the average pizza has 1300mg sodium in two slices, and canned soups at 1600mg per can. Make your own; then you don't have to worry about salt high blood pressure.




What really muddies the waters is that the recommended no salt recipes, giving a total sodium intake of less than 2000mg per day actually

  • increase blood cholesterol
  • increases insulin resistance and the spectre of metabolic syndrome
  • increases your likelihood, if you are diabetic or have a heart condition, of dying from heart disease by a massive 37 percent; this after research following a huge sample of nearly 30,000 people. 

Sodium is a vital mineral in many processes in the body, not least a healthy inner ear balance mechanism. Are you suffering from vertigo or dizziness?



"There's not a shred of evidence showing that reducing sodium intake below 2300 mg provides a better health outcome."

Dr Brian Strom, chairman Institute of Medicine.


No salt recipes

British Medical Journal 2009

A meta-analysis (summary) of 13 studies however does indicate that high salt intake (over 3600mg of sodium) is strongly associated with higher risk of heart disease and stroke. Twice as likely.

The weakness of this study is that it compared two large groups, both taking too much salt, viz 8g of sodium vs 4g of sodium. Clearly the group consuming 8g per day was at a much higher risk of heart disease and stroke.


All things in moderation

So, the old adage still holds true. Too much salt is bad, too little salt is bad.

Those at risk are anyone eating out regularly, and those relying on the food industry for their soups, sauces, pizzas, TV dinners and fast food in general. Snacks, salted peanuts every day...

  • Ideal ~ 2300g of sodium per day.
  • Above 4g- higher risk
  • Above 8g - much higher risk.
  • < 1500mg - also higher risk.


A new study

New research published in the Journal American Medical Association in January 2015 again confirms that we have perhaps been overly concerned about salt intake. A study of 2600 healthy older folk, over a ten year period, found no significant association between mortality and salt intake up to 2300 mg per day. Dietary sodium intake ...

It's the whole diet that counts, and certainly those who eat out regularly may find themselves consuming far more than 2300 mg of sodium per day. Just a can of soup contains about 1000 mg of sodium, and a couple slices of supermarket bread 350 mg.

Using a bread machine to bake your own, it takes only five minutes, gives you control over the salt in your bread. I use 1/2 tsp of salt which contains 1150 mg sodium. One loaf makes 15 slices; 77mg per slice, less than half of that in commercial bread. This panera bread menu recipe is dead easy.

Just avoid canned soups; rather make one of our easy soup recipes.


Healthy Choice Foods

Look rather to your own healthy choice foods remembering that our slogan is healthy food, made fast. There are so many recipes now available, but so many of them take up hours of your life; hours you don't have. At Bernard-Preston.com and Chiropractic Help  you'll find simple, healthy, made-in-a-jiffy recipes; with none of the salt high blood pressure worries.

And taste your food before adding salt. Try not to add too much salt, or no salt, but if you're healthy with normal BP, don't stress out.


Foods to reduce inflammation

If you have any cardiovascular concerns, it's far more important to focus on what's causing your cardiovascular system to appear red and angry looking. Foods to reduce inflammation are most likely a good deal more important than salt high blood pressure.




According to a prominent heart surgeon, the inflammation in blood vessels that he views every day has been getting much worse. He attributes this to the switch to polyunsaturate omega 6 fats like sunflower, soyabean and corn in cooking oils and margarine. 

In short, return to the foods that your grandmother served, and look twice, no five times, at the meals that your mother serves, before fussing over salt high blood pressure. Yes, and that includes returning to butter, in moderation.

Magnificent sesame oil benefits include returning blood pressure to normal.

More important perhaps is to make sure we are consuming on a daily basis those foods to enable the methylation of homocysteine, a toxic breakdown product of protein metabolism. At least four of the B group of vitamins are vitally important; they are folate, choline, betaine and B12.

Homocysteine has been strongly associated with cardiovascular disease, and senile dementia.


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