Sodium is essential for fluid balance, nerve transmission, and muscle contraction. But excessive intake — the norm in modern diets — is a leading driver of hypertension (high blood pressure).
Sodium and blood pressure:
- Excess sodium increases blood volume, raising pressure on arterial walls
- Hypertension affects ~1.28 billion adults worldwide
- Hypertension is the #1 risk factor for stroke and a major risk factor for heart attack
Recommended intake:
- WHO: Less than 2,000 mg/day
- American Heart Association ideal: 1,500 mg/day
- Average American intake: ~3,400 mg/day
Where sodium hides: ~70% of consumed sodium comes from processed and restaurant foods — not the salt shaker.
DASH diet: Specifically designed to reduce blood pressure. High in potassium, calcium, magnesium. Low in sodium and saturated fat.
Reference:
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