Looking to reduce your blood pressure? Lowering your salt intake could be just as effective as taking medication, according to a recent study published in the JAMA journal.
The study, which involved 213 participants aged 50 to 75, revealed that reducing sodium intake significantly reduced blood pressure for the majority of participants. The group consisted of individuals with and without existing blood pressure problems, and they were put on high- and low-sodium diets containing around 2200 mg and 500 mg of sodium, respectively.
After just one week on a low-sodium diet, participants experienced an average 8 mm Hg reduction in systolic blood pressure compared to a high-sodium diet, and a 6 mm Hg reduction compared to a normal diet. Remarkably, this is comparable to the benefits of a common blood pressure medication, hydrochlorothiazide.
According to the authors, the low-sodium diet resulted in systolic blood pressure reduction in almost 75% of individuals, regardless of their existing hypertension status and medication use. This outcome was consistent across subgroups and did not lead to any excess adverse events.
High blood pressure, or hypertension, is often referred to as a “silent killer” and can significantly increase the risk of serious health issues such as heart attack, stroke, and chronic kidney disease. In the United States, hypertension contributed to over 691,000 deaths in 2021, according to the Centers for Disease Control and Prevention.
It is estimated that nearly half of adults have hypertension, yet only about 1 in 4 have it under control. While salt is a significant factor in blood pressure regulation, other aspects of our diets, such as alcohol consumption, can also impact blood pressure.
