Go Ahead . . . Pass the Salt
What If I'm Salt Sensitive?
Your genetic background determines how your body responds to salt intake. Unfortunately, there is no simple test that determines if you are salt sensitive. Systematically trying a low-salt diet for a period of time and measuring any effects on your blood pressure is the only way to observe salt sensitivity in individuals.
If you are NOT currently monitoring your sodium, try cutting back to 1,600–2,000 milligrams per day for a couple of weeks to see whether this reduction affects your blood pressure. Replacing processed and prepared foods -- which are the source of most dietary sodium -- with fresh fruit, vegetables, whole grains, and legumes will help you stay within those limits. A home-use blood pressure monitor will be needed to make daily blood pressure observations. Record this information, and at your next general appointment, speak with your doctor about your findings.
If your self-check reveals salt sensitivity, limiting yourself to no more than 1,500 milligrams of sodium per day could be beneficial to your overall health. However, people who are not salt sensitive and do not have hypertension may be able to safely consume up to 3,500 milligrams of sodium per day. If you are not sure, stick to the RealAge Optimum of no more than 1,500 milligrams per day.
Studies show that most people are not sensitive to sodium. Controlled experimental studies of adults with normal blood pressure revealed that a salt-restricted diet caused some participants' blood pressure to drop and others' to rise, but for the majority, there was very little change.
What If I Have High Blood Pressure?
Although it's unlikely that sodium restriction benefits the average healthy individual, salt restriction is important for people who are salt sensitive, people with high blood pressure, and people at risk for high blood pressure.
If you are currently being treated for hypertension, do not modify your prescribed treatment plan or your diet. Follow your healthcare provider's advice.
Factors that increase a person's risk of developing high blood pressure:
- High-normal blood pressure
- Family history of hypertension
- Black ancestry
- Obesity/excess weight
- Sedentary lifestyle
- Too little potassium, calcium, or magnesium consumed from diet or supplements
- High stress levels or chronic pain
- Excessive consumption of alcohol
Across-the-Board Guidelines Not Useful
Given the significant relationship between blood pressure and the occurrence of heart attack, stroke, and kidney disease, it's understandable why the medical community would seek a safe and easy means for reducing blood pressure on a population-wide basis. Although a blanket recommendation to limit sodium consumption may prevent high blood pressure in a small portion of the population who are sensitive to salt or who have high blood pressure, maintaining a healthy weight, exercising regularly, and eating a balanced diet should be your focus if you're seeking to keep healthy blood pressure readings in the normal range.
RealAge Benefit: Keeping your blood pressure below 120/80 mm Hg can make your RealAge as much as 12 years younger.
- Table salt: sodium chloride, often with added iodine (which can prevent hypothyroidism) and anti-caking compounds that make it flow freely.
- Kosher salt: coarse-grained salt, usually with no additives, which many cooks prefer in cooking.
- Sea salt: mostly sodium chloride; it comes from evaporated seawater and contains minute amounts of magnesium, calcium, and other minerals. Available from many seas in a variety of hues, each of which has crystals of unique size and shape.
- Rock salt: coarse-grained salt with a grayish hue because it is not as refined as other salts and retains more minerals and harmless impurities.
- Baking soda (sodium bicarbonate)
- MSG (monosodium glutamate)
