Sodium & Hypertension

By: Sara Deluca

Fast Facts

Hypertension( HTN) is the most common

primary diagnosis in America.

1 in 3 patients have hypertension in the United

States

Worldwide prevalence estimates for HTN may

be as much as 1 billion.

Risk factor for heart attack: stroke, kidney

failure, and death
What is the goal BP?
What is the goal BP?

Normal: 120/80

Age:
Older than or are 60: < 150/90
Younger than 60: < 140/90
Diabetes
Goal: <140/90
Chronic Kidney Disease
Goal: <140/90
Do I have
Hypertension?

A systolic blood pressure ( SBP) >139

mmHg and/or
A diastolic (DBP) >89 mmHg.
Based on the average of two or more
properly measured, seated BP readings.
On each of two or more office visits.
Lifestyle Factors

Age
Race
Family history
Overweight/obese
Physical activity
Tobacco
Vitamin D
Alcohol
Stress
SALT
The Effects of Salt on the Body

Raises the amount of

sodium in your
bloodstream
Reduces ability of
Kidneys
kidneys to remove Arteries
water
Raises blood
Heart
pressure (extra fluid, Brain
extra strain on blood
vessels)
Recommended vs Actual Intake

4200

Avg Daily Intake (mg/d)

3150

2100 The AHA

recommends
that
1050 Americans
should consume
less than 1500
mg of sodium
0
Men per day. Women
The Salty Six
Low Sodium on a Budget

Amy's Light in Sodium Soups

Progresso Reduced Sodium Soups

Del Monte No Salt Added Fresh Cut Vegetables and

Tomatoes

Green Giant 50% Less Sodium/No Salt Added Canned

Vegetables

Muir Glen No Salt Added Tomatoes and Sauce

Hunt's No Salt Added Tomato Products

Goya/Bushs Best Low Sodium Black Beans

Other:
Applesauce, sugar-free Jello, yogurt, oatmeal, pasta,
no-salt added peanut butter, tuna (in water), popcorn,
HIGH SODIUM: WHAT TO AVOID?

-Fast Food
-Soy sauce/Chinese food- ask for low sodium options
-Canned soups - opt for reduced sodium options (Progresso,
Amys)
-Soda
-Ramen noodles
-Seasonings - opt Mrs.Dash or McCormicks Salt-free
seasoning and fresh herbs
-Bacon/processed meat products- opt for low sodium
options at the deli counter
-Canned products
DID YOU KNOW?

A McDonalds Big
Mac contains
950mg of sodium
which is nearly 40%
of your DV

*based on a
2000cal diet
Sodium: 950 mg | 40 %
Smart Choices:
Dining Out
Bring your own condiments or ask for
condiments on the side (dressing, ketchup etc)
Ask for raw, fresh vegetables
Choose smaller portions or save half for later
Ask for less sauce and cheese
Choose low-sodium toppings
Onions
Green pepper
Mushrooms
Tomatoes
Avoid processed meats (cold cuts)
Smart Choices:
Eating In
Prepare own food when you can
Rinse canned beans and vegetables
Buy unsalted nuts and chips
Substitute salt with flavorful ingredients
Fresh herbs
Fresh garlic
Lemon juice/lemon zest
Grated ginger
Other fresh fruits and vegetables
Mrs. Dash seasoning
NOTE: some salt substitutes may contain
potassium chloride; beware if you have renal
issues
Food Labels

Pay attention to
the serving
size!!
Aim for
140-300mg per
serving
The DASH Diet Eating Plan

Dietary Approaches to Stop

Hypertension
Lowers blood pressure without
medication
Reduces the risk of some conditions
Cancer
Stroke
Heart disease/heart failure
Kidney stones
Diabetes
The DASH Diet Eating Plan

Focuses on whole, healthy foods

Fruits
Vegetables
Low-fat or nonfat dairy
Whole grains
Lean meats, fish and poultry
Nuts and beans
High fiber

Low-to-moderate in fat
May result in weight loss and lower
cholesterol
Fitness & Exercise to Lower Blood Pressure

Frequency
Aerobic exercise most
days/week
Resistance exercise
2x week
Intensity
Moderate
Time
30-60 minutes
At least 8-12 repetitions
for each major muscle
groups
Fitness & Exercise to Lower Blood Pressure

Type
Emphasis on aerobic activities
Walking
Jogging
Cycling
Swimming
Resistance training
Machine weights
Free weights
Thank you!

Questions?