Lowering Blood Pressure: One Teaspoon of Salt Daily can Make a Significant Difference

According to new research, reducing your daily salt intake by just a teaspoon can dramatically decrease high blood pressure, almost as efficiently as a primary medication for hypertension.

The findings were revealed in a study published on November 11 in JAMA. The study delved into the correlation between dietary sodium intake and blood pressure among middle-aged and older adults, which includes individuals without high blood pressure and those on antihypertensive drugs.

"We discovered that approximately 70-75% of all people, irrespective of if they are on blood pressure medication, will likely witness a decrease in their blood pressure by lowering their dietary sodium," commented co-principal investigator Norrina Allen, PhD, the Quentin D. Young Professor of Health Policy in the Department of Preventive Medicine at the Northwestern University Feinberg School of Medicine.

A single teaspoon of table salt contains around 2,300 mg of sodium, the recommended daily maximum for individuals aged 14 and over according to the Dietary Guidelines for Americans. Yet, the average American reportedly consumes about 3,400 mg of sodium each day, significantly higher than the American Heart Association's advised daily intake of just 1,500 mg.

The study aimed to lower sodium levels even further than the 1,500 mg endorsed by the AHA. Although this might prove challenging, any reduction in sodium intake is beneficial, given that high blood pressure is the primary cause of death globally, stated Allen.

"High blood pressure results in heart failure, heart attacks, and strokes due to the excess pressure it applies on your arteries," mentioned Allen. "It hampers the heart's functioning and blood-pumping abilities."

The study examined the effects of dietary sodium intake on blood pressure in middle-to-old aged individuals. Researchers analyzed an array of blood pressure statuses among 213 persons aged 50 to 75, such as normal and controlled high blood pressure, uncontrolled high blood pressure, and untreated high blood pressure.

The study participants alternated between one week of high- and low-sodium diets. The high-sodium diet added an extra 2,200 mg sodium to their regular intake, while the low-sodium diet comprised approximately 500 mg of sodium total.

The study showed that low-sodium diets led to a reduction in systolic blood pressure compared to the participants' customary and high-sodium diets. To be precise, there was a 7-8 mm Hg drop in participants' systolic blood pressure on a low-sodium diet compared to a high-sodium diet and a drop of 6 mm Hg compared to their habitual diet.

Nearly 6 mm Hg decrease in blood pressure is similar to the effect generated by frequently used primary medication for high blood pressure, stated co-principal investigator Deepak Gupta, MD, MSCI, associate professor of medicine at Vanderbilt University Medical Center.

Positive effects were experienced by people on blood pressure medication through dietary sodium reduction, emphasizing that these dietary alterations can also affect those under medication. In fact, their hypertension status didn’t mitigate these influences.

Developing high blood pressure can be due to multiple reasons, including some uncontrollable factors, such as one's genetics. Still, among the controllable influences, diet can have a particularly significant impact on your blood pressure.

Often, healthcare providers recommend the DASH diet to individuals with high blood pressure. This diet, an abbreviation for Dietary Approaches to Stop Hypertension, promotes the intake of fruits, vegetables, whole grains, lean protein, and low-fat dairy while limiting the consumption of highly saturated fat and sugar-rich foods.

Raghav Sharma, MD, a cardiologist and founder of Heartwell Cardiology, underlines the importance of restricting processed and ultra-processed foods. "The sodium intake of the general public is primarily from processed food, not added at the time of consumption", he attributes. A reduction in ultra-processed foods can help lower sodium intake.

However, reducing salt does not mean compromising on taste, assures Toby Amidor, MS, RD, author and founder of Toby Amidor Nutrition, PC. "Multiple alternatives are available to add flavor to food without the need for salt," she suggests.

For more advice on reducing your sodium intake and concurrently lowering your blood pressure, it is recommended to consult a healthcare provider or a registered dietitian.