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Cutting out just one teaspoon of salt from your daily diet may wield a significant impact on blood pressure, rivaling the effectiveness of certain hypertension medications, as revealed by recent research.
The study, featured in JAMA on November 11, delves into the connection between dietary sodium intake and blood pressure among middle-aged and elderly adults, irrespective of their existing blood pressure statuses or medication use. The findings underscore that approximately 70–75% of individuals, regardless of medication usage, witness a noticeable reduction in blood pressure when sodium intake is curtailed.
A single teaspoon of table salt carries around 2,300 mg of sodium, aligning with the daily upper limit for individuals aged 14 and over as per the Dietary Guidelines for Americans. Contrarily, the average American consumes about 3,400 mg of sodium daily, surpassing both the daily upper limit and the American Heart Association’s (AHA) recommended intake of 1,500 mg.
The study aimed to push sodium levels even lower than the AHA’s recommendation, emphasizing the potential benefits of even modest sodium reduction. Given that high blood pressure ranks as a leading global cause of death, these findings underscore the significance of dietary adjustments in combating cardiovascular risks.
Dietary Sodium Intake and Blood Pressure Dynamics
The research involved 213 individuals aged 50 to 75, spanning various blood pressure categories. Participants underwent alternating weeks of high- and low-sodium diets. The high-sodium regimen added 2,200 mg of sodium (just under one teaspoon) to their usual intake, while the low-sodium counterpart contained approximately 500 mg of sodium.
Results showcased that low-sodium diets led to a notable reduction in systolic blood pressure, with a decrease of 7–8 mm Hg when compared to high-sodium diets. Even in comparison to participants’ usual diets, a low-sodium diet led to a 6 mm Hg reduction in systolic blood pressure. This reduction aligns with the impact of commonly prescribed first-line medications for hypertension.
Importantly, participants using blood pressure medication also experienced positive effects from dietary sodium reduction, highlighting the broad applicability of dietary changes irrespective of medication use or hypertension status.
While certain factors contributing to high blood pressure are beyond control, dietary modifications offer a tangible means of influencing blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension) is often recommended, emphasizing the consumption of fruits, vegetables, whole grains, lean protein, and low-fat dairy while minimizing saturated fats and sugars.
For personalized guidance on reducing sodium intake and enhancing heart health, consulting healthcare providers or registered dietitians is recommended. Reference from health.com