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A team of researchers from Northwestern University in Chicago has revealed that simply cutting out one teaspoon of salt from your daily diet can lower blood pressure just as effectively as hypertension medications.
“This is the first study to show that people already taking blood pressure medications can further reduce their levels by limiting sodium intake,” said study co-author Professor Norrina Allen. “We found that between 70% and 75% of individuals are likely to see a decrease in their blood pressure if they reduce sodium in their diet,” she added.
According to the World Health Organization’s 2023 data, one in three adults worldwide suffers from hypertension. Those with high blood pressure face risks such as heart attacks, heart failure, kidney disease, and strokes.
A teaspoon contains 2,300 milligrams of salt, which is the upper daily limit recommended for individuals over the age of 14. However, the American Heart Association suggests an even stricter limit of less than 1,500 milligrams per day.
What Scientists Discovered
The researchers involved 213 participants of both genders aged 50 to 75. They were alternately assigned to a weekly diet high in salt or low in salt. The highest daily limit contained 2,200 mg of sodium, while the lowest had just 500 mg.
Most participants had normal or slightly elevated blood pressure, while 25 percent of the volunteers suffered from resistant hypertension.
After seven days on one type of diet, participants switched to the alternative diet. Those on the high-salt diet consumed their regular meals along with two packets of broth, each containing 1,100 milligrams of sodium. Meanwhile, those on the low-salt diet ate foods low in sodium as prescribed by dietitians.
The results showed that blood pressure dropped quickly and significantly on the low-sodium diet, decreasing by 8 mmHg, according to CNN. According to Ms. Allen, this effect can be observed when a patient takes effective blood pressure medications.
“Moreover, this drop was consistent for individuals with normal and slightly elevated blood pressure, as well as for those taking medications,” the professor added.
She also noted that when a person switches to a low-sodium diet, everything may taste bland at first. However, after a few weeks, taste buds adapt to the new sodium levels, allowing individuals to once again enjoy the flavors and aromas of food, making previously familiar items taste overly salty. At the same time, blood pressure normalization occurs quite rapidly.
The study’s findings are particularly valuable because hypertension medications can have numerous side effects, including cough, constipation, diarrhea, dizziness, fatigue, headaches, muscle pain, nausea, nervousness, weight gain or loss, and erectile dysfunction. Therefore, it is much safer to simply forgo a teaspoon of salt each day. The conclusions of the study were published in the JAMA journal.
Keeping an Eye on Sneaky Foods
Hypertension is often referred to as a “silent killer” because it typically has no obvious symptoms. The only way to know your blood pressure is to measure it.
Putting down the salt shaker is good advice, but most people get their salt from sources other than it, noted cardiologist Andrew Freeman. This includes foods that we might not expect to contain high levels of salt. “A couple of slices of bread can contain 400-500 milligrams of salt, pickles can have a full day’s worth of sodium, and a bowl of soup can contain several days’ worth,” he said.
According to the expert, those looking to reduce their salt intake are better off cooking at home.
