The Relationship Between Sodium and Blood Pressure

By Lizzie Streit, MS, RDN, LD 

Sodium, a main component of salt, helps regulate fluid balance, muscle and nerve function in the body.  

But in the United States, 9 out of 10 people consume too much of it! This can disrupt the regular functions of sodium in the body and may lead to high blood pressure (hypertension) as a result (1).  

Having high blood pressure can increase the risk of stroke and heart disease. Thus, reducing sodium intake if you consume it in excess is recommended across the board by nutrition experts, as well as the American Heart Association (AHA) (2). 

Healthy For Life Meals is proud to serve sodium-controlled menus, and happy to report that these meals have helped clients decrease their blood pressure! 

Recommended Sodium Intakes and HFLM Guidelines 

The USDA Dietary Guidelines for Americans recommend a maximum sodium intake of 2,300 mg per day. For individuals with high blood pressure, the AHA suggests limiting sodium to 1,500 mg a day (3, 4).   

In reality, the average American adult consumes more than 3,400 mg of sodium in a given day, from salt added at the table, heavily processed and canned foods, and restaurant meals. It does not come as a surprise, then, that over 60% of Americans will have high blood pressure by 2025 according to some predictions (5). 

Healthy For Life Meals takes the recommended sodium intakes seriously. We have designed all of our menus to meet or fall below the AHA’s suggestions for sodium.  

The average amount of sodium per day in our 1200 calorie plan is less than the American Heart Association’s most stringent recommendation of 1500 mg daily. Plus, the 1500 calorie vegetarian plan and the 2000 calorie traditional plan contain an average daily amount of 1800 and 2300 mg of sodium, respectively. 

The Benefits of Reducing Sodium 

Several studies have shown that cutting back on sodium intake can significantly decrease blood pressure (6). 

And our own client surveys suggest the same! 

In a survey of 110 clients who ate Healthy For Life Meals for 16 weeks, 75% reported lower blood pressure. This impressive metric showcases the powerful and beneficial effects of eating, fresh, whole foods. 

If you have high blood pressure and find it difficult to cut back on salt in your diet, getting started with one of our meal plans can help! 

Note from Healthy For Life Meals: Worried that lower sodium meals don’t taste as good? Think again! Our clients rave about our flavorful menu options. Check out our meal plans today, and start get ting healthy for life.