By now you’ve probably seen the news headlines and heard the statistics: One in three adults in the U.S. have high blood pressure, or nearly 75 million people ages 20 and older. The Institute of Medicine has urged for implementation of strategies to cut sodium in foods nationwide to help prevent an estimated 100,000 deaths from heart disease annually.

In addition, Time reports that a collaborative study between University of California, University of San Francisco, Stanford  University and Columbia University, showed that if Americans reduced sodium to recommended levels per day, it could be enough to save the between $10 million and $24 million in hypertension-related healthcare costs every year.

Sodium’s association with high blood pressure is well known. However, sodium also plays a large role in keeping you healthy. It’s important to know how to strike the right balance.

 Sodium in the Body

Along with potassium, sodium is essential for fluid balance, facilitating the flow of water in and out of cells to bring nutrients in and take wastes away. Sodium also has a role in the regulation of blood pressure and helping muscles and the heart relax. Each sodium ion contains an electrical charge, acting as an electrolyte, which allows transmission of nerve impulses to the brain and throughout the body.

Sodium levels in the body are controlled by the kidneys. If the body doesn’t receive enough sodium daily—a chronic problem for our early ancestors—then the kidneys retain sodium. When the body has a high enough amount, then the excess sodium is excreted in the urine.

At times, sodium levels may fluctuate. If a person has a dysfunctional kidney, then the body may retain too much sodium, which can result in edema, or swelling in the legs and feet because sodium attracts water. In contrast, diarrhea or vomiting may result decreased sodium levels, a condition known as hyponatremia.

How sodium regulates blood pressure is not entirely understood, but there is an established link between high sodium intake and high blood pressure. As expected, there is also a link between sodium reduction and lower blood pressure.

The sodium-hypertension relationship may also have to do with how sodium interplays with other minerals such as potassium and calcium. Potassium, for example, appears to assist the kidneys in shedding excess sodium. Lowering sodium intake also helps to conserve calcium, which may affect blood pressure.

Recommendations for Sodium

The Institute of Medicine is recommending an Adequate Intake of sodium at 1,500 mg per day for adults and children 9-13 as well as 1,000 mg and 1,200 mg per day for children ages 1-3 and 4-8, respectively. These levels are considered appropriate for replacing daily losses via sweat and urine. The need for sodium may be slightly greater if exercise produces excessive sweating or if a person has symptoms of vomiting or diarrhea.

On average, however, most adults in the U.S. consume about 3,200 milligrams or more a day. With these figures, it is easy to understand why high blood pressure affects nearly 75 million Americans. The average intake is well above the Institute of Medicine’s Tolerable Upper Intake Level of 2,300 milligrams per day for adults and 1,500mg, 1,900mg and 2,200 mg for children ages 1-3, 4-8 and 9-13, respectively.

Cutting sodium intake daily tor recommended levels is important and it doesn’t have to be difficult with these three simple strategies:

Sodium Strategy #1: Limit processed or prepared foods high in sodium. Most sodium in the diet doesn’t come from the salt shaker, but from processed and prepared foods. Thus, the best way to lower sodium is to reduce intake of processed foods or replace them with low-sodium alternatives. This includes ready-to-eat packaged foods such as potato chips, fast-food meals such as burritos, and highly salted meals prepared at restaurants.

Sodium Strategy #2: Learn to enjoy food without salt. Taste food before salting it; the food may already be salty enough or it may be enjoyed without salt. In fact, salty is an acquired taste. The body and taste buds can easily adjust to less salt. Studies have shown that as people reduce salt intake and stick to a relatively lower intake of sodium, they will naturally begin to prefer foods with less salt. When eating at home, try not having the salt shaker on the table and, if eating out, simply move salt shakers to another table. When preparing food, try using less salt and seasoning food with spices or salt-substitutes instead. Keep an eye on store-bought spice blends, though, as many may contain high amounts of salt.

Sodium Strategy #3: Balance sodium with potassium-rich fruits and vegetables. A clear association exists between higher potassium intake from fruits and vegetables and lower blood pressure regardless of sodium intake. Potassium helps the kidneys in promoting sodium excretion, reduces urinary calcium and magnesium (which influence blood pressure), supports smooth vascular muscle health, and helps with regulation of blood pressure.    

 Less Sodium in a DASH

Most people who are interested in maintaining healthy blood pressure levels would do best to follow a DASH (Dietary Approaches to Stop Hypertension)eating plan. In the well-known DASH-sodium study, which was conducted by the National Heart, Lung and Blood Institute, people following the diet lowered blood pressure in just 14 days even without reducing salt intake.

The DASH eating plan includes consuming a diet rich in low-fat, low-sodium dairy products, fish, chicken and lean meats as well as large amount of whole grains, fruits and vegetables.

When a person is concerned about blood pressure, the best advice nutritionists can give is to begin following a DASH eating plan combined with regular exercise and weight management. In fact, according to a recent study in Hypertension, this plan helped people reduce blood pressure, lose weight, improve mental function, and improve cardiovascular health.

Five Tips for Using Isagenix Products with DASH to Help Cut Sodium

When used as part of a DASH eating plan, the following Isagenix products can help people work toward maintaining healthy blood pressure levels, maintaining a healthy weight and supporting long-term cardiovascular health:

Tip #1: DASH sodium with IsaLean® Shake. Low-sodium dairy products containing calcium fit into a DASH eating plan and can help support weight management. Weight management in itself also supports lower blood pressure. The IsaLean Shake is a delicious whey-based beverage designed to help people minimize caloric intake and maximize nutrition. Each serving contains 400 mg of calcium, 300 mg of potassium, and only 115 mg of sodium.

Tip #2: Get more whole grains with Oatmeal Berry SlimCakes®. Low-fat diets rich in fiber from whole grains support heart health. Oatmeal Berry SlimCakes taste great and are rich in soluble fiber from whole oats and ground flax seed. Each treat contains 40 mg of potassium and only 85 mg of sodium.

Tip #3: Sprinkle on the IsaCrunch®. Hemp seed provides a delicious unsalted snack anytime, right out of the container or sprinkled—in place of salt—on salads and soups. IsaCrunch hulled hempseed is THC free and packed with protein and healthy polyunsaturated fats.  

Tip #4: Drink IsaCalcium® daily. Calcium supports healthy blood pressure levels possibly by influencing vascular tone and relaxation and helping to correct calcium losses caused by too much sodium intake. Each serving of strawberries-and-cream flavored IsaCalcium provides three times the calcium found in a glass of milk.

Tip #5: Take IsaOmega Supreme®  daily. The American Heart Association recommendations receiving enough omega-3 fatty acids daily from fish to promote long-term cardiovascular health. Studies have also shown that fish oil omega-3 fatty acids (especially DHA) may help offset sodium and help maintain healthy blood pressure levels. IsaOmega Supreme is a high-potency dietary supplement that helps provides a healthy dose of long-chain DHA and EPA omega-3 fatty acids.

Taking the Pressure Off of Sodium

It’s extremely easy to place all of the blame for society’s high blood pressure woes and medical costs on sodium, but the mineral’s role in the body should not be ignored. Sodium is essential for good health and too little could lead to other health issues, including deficiencies in iodine, which is mainly provided in the North American diet from iodized salt.

While lowering sodium consumption can lead to a natural preference for foods with less salt, it’s important not to cut salt out completely. Because the body requires some sodium to function properly, avoiding salt entirely might backfire, and cause cravings for high-sodium foods. As with almost all vitamins and minerals, the key to healthy sodium intake is always balance with other nutrients. A DASH eating plan and strategies for maintaining a healthy intake (such as those given above) can help you achieve this balance of nutrients for healthy blood pressure levels and optimal health.