| In the second trial, sodium intake was also quantified at a "higher" intake of 3,300 milligrams per day; an "intermediate" intake of 2,400 milligrams per day; and a "lower" intake of 1,500 milligrams per day. Compared to the control diet, the DASH diet was associated with a significantly lower systolic blood pressure at each sodium level. The DASH diet with the lower sodium level led to a mean systolic blood pressure that was 7.1 mm Hg lower in participants without hypertension, and 11.5 mm Hg lower in participants with hypertension. |
| The easiest way to lower sodium intake is to avoid prepared foods and table salt, and use potassium chloride salt substitutes, such as the popular brands No-Salt and Nu-Salt, instead. The best way to boost potassium levels is to increase the intake of fruits, vegetables, whole grains, and legumes.
Two very large studies have shown quite clearly that diet can be effective in lowering blood pressure. These studies, the Dietary Approaches to Stop Hypertension (DASH), tested a diet rich in fruits, vegetables, and low-fat dairy foods, and low in saturated and total fat. |
Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
See book keywords and concepts |
 Even the participants who were identified as being salt-sensitive did not have the most predicable response to the lowered sodium intake.
There is no doubt that an individual's daily salt intake should be limited, but the intake of other minerals seems to be more important. Magnesium and calcium also play a role in high blood pressure, while the direct role of sodium appears to be less important. The sodium chloride molecule appears to be more of a villain because the sodium ion alone is not that bad. The sodium in sodium ascorbate does not pose any risk. |
| But we are frankly amazed at how poor the data base is that links sodium intake to blood pressure." Dr McCarron concluded that a deficiency of calcium was much more important. The same could be said for a deficiency of magnesium. Dr McCarron recommends a ratio of calcium to magnesium of 2:1. Other authors recommend a ratio of 1:1. The naturopathic diet will provide over 500 mg of calcium. Supplements can be used to bring calcium up to 1000 mg and magnesium up to 500 to 1000 mg. |
Frederic Vagnini, M.D. and Barry Fox, Ph.D.
See book keywords and concepts |
 This can be harmful to people who are salt-sensitive and possibly push blood pressure to dangerous levels, so be sure to speak to your physician before increasing your sodium intake.
Daily Requirement
The Adequate Intake (AI) for sodium is 1.5 grams per day for men and women ages 19 through 50 and 1.3 grams per day for those ages 51 and older.
Safety and Side Effects
The Tolerable Upper Intake Level (UL) of sodium for adult men and women is 2.3 grams per day. Excessive amounts may trigger elevated blood pressure in salt-sensitive people. |
Michael T. Murray
See book keywords and concepts |
 In the second trial, sodium intake was also quantified at a "higher" intake of 3,300 mg per day; an "intermediate" intake of 2,400 mg per day; and a "lower" intake of 1,500 mg per day.
Compared to the control diet, the DASH diet was associated with a significantly lowet systolic blood pressure at each sodium level. The DASH diet with the lower sodium level led to an average systolic blood pressure that was 7.1 points lower in participants without hypertension, and 11.5 points lower in participants with hypertension. |
Phyllis A. Balch, CNC
See book keywords and concepts |
 Excessive sodium intake can cause fluid to be retained in the tissues, which can lead to hypertension (high blood pressure) and can aggravate many medical disorders, including congestive heart failure, certain forms of kidney disease, and premenstrual syndrome (PMS).
One of the best ways to limit the sodium in your diet is to limit your use of salt when cooking and dining. Just as important, stay away from processed foods, which often contain excessively high amounts of sodium.
Basic Nutritional Guide
A diet high in nutrients is the key to good health. |
Neal D. Barnard and Bryanna Clark Grogan
See book keywords and concepts |
 Aim to keep your total daily sodium intake to less than 2,000 milligrams.
Sandwiches. Sandwiches are quick and portable, and with the enormous variety of ingredients available these days, they can be healthful, too.
Start with a lower-GI bread, such as rye or pumpernickel. Try any or all of the following fillings.
Hummus is a Middle Eastern dish that has become popular in North America. It is made from chickpeas and spices and has a texture vaguely reminiscent of peanut butter but a milder flavor. Unfortunately, many commercial brands are too high in fat, but who needs them? |
Phyllis A. Balch, CNC
See book keywords and concepts |
| Excessive sodium intake can result in edema, high blood pressure, potassium deficiency, and liver and kidney disease.
Sources
Virtually all foods contain some sodium.
Comments
A proper balance of potassium and sodium is necessary for good health. Because most people consume too much sodium, they typically need more potassium as well. An imbalance between sodium and potassium can lead to heart disease. |
| These include cigarette smoking, stress, obesity, excessive use of stimulants such as coffee or tea, drug abuse, and high sodium intake. The use of oral contraceptives used to be considered a contributing factor, but with the low-dose pills now available, this is not as much a problem as it once was. Because too much water retention can exert pressure on the blood vessels, those who consume foods high in sodium may be at a greater risk for high blood pressure. Elevated blood pressure is also common in people who are overweight. |
| Excess sodium intake can also cause water retention.
Q Consider having yourself tested for food allergies. Many people who have eliminated allergenic foods from their diets have stabilized their weight quickly.
Q Do not chew gum. Chewing gum starts the digestive juices flowing and makes you feel hungry.
Q Do not grocery shop on an empty stomach. You will be tempted to buy forbidden foods and will often buy more food than you need or can use before it loses its freshness.
Q Avoid crash dieting. |
Leo Galland
See book keywords and concepts |
 High sodium intake causes a loss of calcium and magnesium in urine and contributes to the development of high blood pressure in susceptible individuals. In this way, high sodium intake is antinutritional. Nonetheless, there are some individuals for whom high sodium intake may be beneficial. Researchers at Johns Hopkins University studied a group of patients with chronic fatigue syndrome and compared them with healthy individuals. They found that 95 percent of the patients had problems keeping their blood pressure high enough. |
Michael T. Murray
See book keywords and concepts |
| These tesults are clinically significant and indicate that a sodium intake below the recommended level of 2,400 mg daily can significantly and quickly lower blood pressure.
Special foods for people with high blood pressure include celery, garlic and onions, nuts and seeds or their oils for their essential fatty acid content, cold-water fish (salmon, mackerel, and so on) or fish oil products concentrated for EPA and DHA, green leafy vegetables for their rich source of calcium and magnesium, whole grains and legumes for their fiber, and foods rich in vitamin C such as broccoli and citrus fruits. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
See book keywords and concepts |
 In a study of 282 individuals with kidney stones, the amount of calcium in the urine increased with increasing sodium intake.4 It is therefore a good idea for individuals who have a tendency to form stones to "go easy" on the salt.
Caffeine ingestion also increases urinary calcium excretion,5 and it may be another risk factor for kidney stones.
Dietary Fiber Beneficial
Increasing the amount of fiber in the diet may also be helpful for individuals who have a tendency to form stones. In one study, patients with kidney stones were given 24 grams of unprocessed wheat bran daily for 2 months. |
Michael T. Murray
See book keywords and concepts |
| Prepared foods contribute 45 percent of the sodium intake, 45 percent is added during cooking, and another 5 percent is added as a condiment.
Many studies have now shown that increasing dietary potassium intake or taking a potassium supplement can lower blood pressure.13 Results from thirty-three clinical trials with 2,609 participants in which potassium supplementation was the only difference between the intervention and control conditions were used in one analysis. Potassium supplementation was associated with significant reductions in average blood pressure (4.44 points systolic and 2. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
See book keywords and concepts |
| Here are some tips for reducing your sodium intake:
Take the salt shaker off the table.
Omit adding salt when preparing food.
Learn to enjoy the flavors of unsalted foods.
If you absolutely must have the taste of salt, try salt substitutes such as NoSalt and Nu-Salt. These products are made with potassium chloride and taste very similar to sodium chloride.
Try flavoring foods with herbs, spices, and lemon juice.
Choose low-salt (reduced-sodium) products when available. |
James F. Balch, M.D. and Mark Stengler, N.D.
See book keywords and concepts |
 Radically reduce your consumptioji by far the highest source of sodium high sodium intake, combined with a of having high blood pressure. and eliminate or drastically reduce your consumption fatty acids, or hydrogenated fats). Common include meat, poultry, dairy products, butter, t forget that many foods are made with these jnstance, are likely to contain eggs and butter, g margarine or vegetable shortening for but-that have been artificially processed under high rnolecules, called trans-fatty acids, that are most cholesterol levels than saturated fats are. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
See book keywords and concepts |
| Prepared foods contribute 45 percent of our sodium intake, 45 percent is added in cooking, and another 5 percent is added as a condiment. However, all that the body requires in most instances is the salt that is supplied in the food.
As a result, most Americans have a potassium-to-sodium (K:Na) ratio of less than 1:2. This means that most people ingest twice as much sodium as potassium. Researchers recommend a dietary potassium-to-sodium ratio of greater than 5:1 to maintain optimal health. This is ten times higher than the average intake. However, even this may not be optimal. |
Mike Adams, the Health Ranger
See article keywords and concepts |
 Obviously high sodium intake causes high blood pressure. That's not even disputed by the American Heart Association, which seems to remain 10 or 20 years behind the cutting edge when it comes to heart health and science. My advice goes much further than that though, and that is: never eat foods containing simple sodium or sodium chloride (processed salt). Sodium chloride is not real salt.
If you're going to use salt at the dinner table or in cooking, go out and get yourself some ocean salt, or what is sometimes called "Celtic salt" or "Sea salt. |
Kelly Harford, M.C., C.N.C.
See book keywords and concepts |
 Limit sodium intake. level III:
Follow all five Eating-for-Health Guidelines regularly.
Consume whole, fresh, natural foods 90-100% of the time.
Eat natural brand processed foods and baked goods 0-10% of the time.
No concentrated sweeteners.
No common food allergens (or at least those to which you are sensitive).
Follow the food-combining principle of separating proteins and carbohydrates (see The Basics). level IV: Cleanse & clear -
Level IV involves adopting a regiment specifically designed for cleansing the body for a short period of time. |
Phyllis A. Balch, CNC
See book keywords and concepts |
| Limit your total sodium intake to less than 2,000 milligrams per day. Too much sodium can disrupt the workings of the inner ear.
Q Avoid alcohol, caffeine, nicotine, and all fried foods.
Q To subdue dizziness, sit in a chair with your feet flat on the floor and stare at a fixed object for a few minutes.
Q If you begin to experience dizziness soon after taking new medication, the problem may be drug related. Discuss the problem with your physician or pharmacist.
Q If vertigo is a recurring problem, consult your health care provider. |
Mark Hyman, M.D.
See book keywords and concepts |
 We recommend sodium intake of less than 2,000 mg per day. To reduce your salt intake:
Minimize salt added to food, either at the table or when cooking.
Avoid commercially produced or processed food.
Avoid fast foods or junk food.
Read labels carefullychoose low-sodium varieties whenever possible.
Try using herbal substitutes or salt substitutes with potassium chloride (in moderation).
Use herbs, spices, lemon, or lime rather than salt. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
See book keywords and concepts |
 In our society, only five percent of sodium intake comes from the natural ingredients in food. Prepared foods contribute forty-five percent of our sodium intake, forty-five percent is added in cooking, and another five percent is added as a condiment. All the body requires in most instances is the salt that is supplied in the food.
Most Americans have a potassium-to-sodium (K:Na) ratio of less than 1:2. This 1:2 ratio means that most people ingest twice as much sodium as potassium. Researchers recommend a dietary potassium-to-sodium ratio of greater than 5:1 to maintain health. |
Walter Last
See book keywords and concepts |
 High Blood Pressure: Most important are low-allergy diet or allergy testing, low sodium intake, and high intake of potassium and magnesium; for females also calcium. This also helps to prevent strokes. Improve kidney functions; follow tips for Cardiovascular Disease.
Hyperactivity (ADD and ADHD):
Allergy testing and a low-allergy diet are advischocolate, cow's milk, cheese, egg, pork, citrus, soft drinks, artificial food coloring, flavoring, excitotoxins, preservatives, chemical sprays, petrochemical fumes, detergents, strong perfumes, smoke, stimulants, and aspirin. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
See book keywords and concepts |
 The Unified Guidelines stress that daily sodium intake should not exceed 6 grams.
Where to find it. Seaweeds can be found in their dried form in many health food stores, Asian markets, and the international sections at large supermarkets. They're harder to find fresh. Your best bets are natural food stores and Asian markets.
KOMBU
This brown seaweed (or kelp) is especially popular in Okinawa. Along with kat-suobushi (shaved dried bonito), kombu is one of the two basic ingredients in dashi (soup broth). |
Berkeley Holistic Health Center and Shepherd Bliss
See book keywords and concepts |
| Some individuals with mild hypertension (blood pressure levels of 140-160/90-105) show significant lowering of blood pressure on restricted sodium intake, although by no means all do. All people who have high blood pressure or who are at some added risk for developing high blood pressure, such as a family history of the condition, are wise to limit their sodium intake. Effectively this means no use of salt at the table, no cooking with salt, and giving up salty processed foods such as potato chips, tortilla chips, pretzels, and pickles. |
Nicola Reavley
See book keywords and concepts |
 Excretion of sodium is mainly via the kidneys with increased sodium intake leading to increased excretion. There is a limit on the extent to which the kidneys can concentrate the urine, so large sodium intakes must be balanced by large intakes of water. The highest excretion of sodium occurs at midday and the lowest at night. Some sodium is excreted in sweat.
Deficiency
A deficiency of sodium is unlikely in any diet, except possibly those that are very low in salt and protein. |
| Sodium
High sodium intake is linked to an increased risk of high blood pressure and other cardiovascular diseases. The American Heart Association recommends that the daily sodium intake for healthy American adults should not be more than 2.4 g per day. This is about one teaspoon of salt.
Selenium
Low selenium levels are linked to an increased risk of heart disease. Severe deficiency leads to weakened and damaged heart muscle and a type of congestive heart failure known as Keshan disease. |
The Life Extension Editorial Staff
See book keywords and concepts |
 A high potassium-low sodium intake reduces the blood vessel constricting effects of adrenaline, a hormone associated with sympathetic nervous system arousal; the result is lower blood pressure.
Adults (37 in number) with diastolic blood pressure less than 110 mmHg participated in a crossover trial of 32 weeks' duration to determine the hypotensive nature of minerals. Sixty mmol/day of potassium (about 2.5 grams) reduced systolic pressure by an average of 12 mmHg and decreased diastolic pressure 16 mmHg (Patki et al. 1990; Murray 1996). |
Judith Wills
See book keywords and concepts |
 Not everyone is susceptible to raised blood pressure through high sodium intake, but it is estimated that 10-25% of the population are. One research has shown that reducing sodium intake from 3.9 g (9.75 g salt) a day to the recommended levels significantly reduces raised blood pressure.
Excess sodium in the diet is also linked with fluid retention (edema) and kidney stones, and a diet high in sodium and also low in potassium can exacerbate potential problems. A high-sodium diet increases the need for potassium. |
Email this page to a friend
