A new study published in the journal JAMA has found that most people, even those who are already taking blood pressure medication, can lower their blood pressure by reducing their salt intake.
The study, which was conducted by researchers at Northwestern University, Vanderbilt University, and the University of Alabama at Birmingham, involved over 200 participants with high blood pressure. The participants were randomly assigned to one of two groups: a low-salt diet (500 milligrams of sodium per day) or a high-salt diet (2,300 milligrams of sodium per day).
After six months, the participants on the low-salt diet had significantly lower blood pressure than the participants on the high-salt diet. The average reduction in blood pressure was 6 millimeters of mercury (mmHg) for systolic blood pressure and 3 mmHg for diastolic blood pressure.
Even the participants who were already taking blood pressure medication saw a benefit from reducing their salt intake. Their blood pressure was reduced by an average of 3 mmHg for systolic blood pressure and 2 mmHg for diastolic blood pressure.
The study authors concluded that “reducing salt intake is an effective way to lower blood pressure in most people, including those who are already taking blood pressure medication.”
FAQ:
Q: Why is salt bad for blood pressure?
A: When you eat salt, your body retains water. This extra water increases the volume of blood in your blood vessels, which puts more pressure on the walls of your blood vessels. This can lead to high blood pressure.
Q: How much salt should I consume?
A: The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day. However, the ideal sodium intake for most adults is 1,500 milligrams per day or less.
Q: How can I reduce my salt intake?
A: There are a number of ways to reduce your salt intake, including:
- Cooking more meals at home and using less salt in your cooking
- Choosing fresh or frozen fruits and vegetables over canned or processed fruits and vegetables
- Avoiding processed foods, such as frozen dinners, canned soups, and fast food
- Limiting your intake of salty snacks, such as chips, pretzels, and nuts
- Reading food labels carefully and choosing products that are low in sodium
If you have high blood pressure, it is important to talk to your doctor about how to reduce your salt intake. Your doctor can help you develop a plan that is safe and effective for you.
Q: What did the new study find?
A: The new study found that most people, even those who are already taking blood pressure medication, can lower their blood pressure by reducing their salt intake.
Q: Why is salt bad for blood pressure?
A: When you eat salt, your body retains water. This extra water increases the volume of blood in your blood vessels, which puts more pressure on the walls of your blood vessels. This can lead to high blood pressure.
Q: How much salt should I consume?
A: The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day. However, the ideal sodium intake for most adults is 1,500 milligrams per day or less.
Q: How can I reduce my salt intake?
A: There are a number of ways to reduce your salt intake, including:
- Cooking more meals at home and using less salt in your cooking
- Choosing fresh or frozen fruits and vegetables over canned or processed fruits and vegetables
- Avoiding processed foods, such as frozen dinners, canned soups, and fast food
- Limiting your intake of salty snacks, such as chips, pretzels, and nuts
- Reading food labels carefully and choosing products that are low in sodium
Q: What if I am already taking blood pressure medication?
A: The new study found that even people who are already taking blood pressure medication can benefit from reducing their salt intake. Their blood pressure was reduced by an average of 3 mmHg for systolic blood pressure and 2 mmHg for diastolic blood pressure.
Q: How much salt do I need to reduce my intake by to see a benefit?
A: The study found that participants who reduced their salt intake from 2,300 milligrams per day to 500 milligrams per day saw a significant reduction in their blood pressure. However, even smaller reductions in salt intake can have a benefit.
Q: How long will it take to see a benefit from reducing my salt intake?
A: The study found that participants who reduced their salt intake saw a benefit within six months. However, it is important to continue to reduce your salt intake over the long term to maintain the benefits.
Q: Are there any risks to reducing my salt intake?
A: Reducing your salt intake is generally safe for most people. However, if you have any health concerns, such as kidney disease or heart failure, talk to your doctor before reducing your salt intake.
Q: What are some tips for reducing my salt intake?
Here are some tips for reducing your salt intake:
- Cook more meals at home and use less salt in your cooking. You can season your food with other herbs and spices instead of salt.
- Choose fresh or frozen fruits and vegetables over canned or processed fruits and vegetables. Canned and processed fruits and vegetables often contain high levels of sodium.
- Avoid processed foods, such as frozen dinners, canned soups, and fast food. Processed foods are often high in sodium.
- Limit your intake of salty snacks, such as chips, pretzels, and nuts. There are many healthy snack options available that are low in sodium.
- Read food labels carefully and choose products that are low in sodium. Many products have low-sodium or no-salt options available.
Q: What are some recipes for low-salt meals and snacks?
There are many recipes available for low-salt meals and snacks. Here are a few examples:
- Low-salt chicken stir-fry: This dish is quick and easy to make, and it is packed with flavor. Simply stir-fry chicken, vegetables, and a low-sodium sauce together.
- Low-salt lentil soup: This soup is hearty and satisfying, and it is a good source of protein and fiber. Simply cook lentils, vegetables, and a low-sodium broth together.
- Low-salt baked salmon: This dish is simple to prepare and it is a good source of healthy fats and protein. Simply bake salmon fillets with your favorite low-sodium seasonings.
- Low-salt fruit salad: This refreshing snack is a good source of vitamins, minerals, and fiber. Simply combine your favorite fruits together.
- Low-salt nuts: Nuts are a good source of healthy fats and protein. However, it is important to choose unsalted nuts or nuts that are low in sodium.
If you are looking for more recipes for low-salt meals and snacks, you can find them online or in cookbooks.
Conclusion
Reducing your salt intake is an effective way to lower blood pressure in most people, even those who are already taking blood pressure medication. Talk to your doctor about how to reduce your salt intake safely
The new study published in JAMA provides further evidence that reducing salt intake is an effective way to lower blood pressure in most people, including those who are already taking blood pressure medication. If you have high blood pressure, talk to your doctor about how to reduce your salt intake.