Cutting One Teaspoon of Salt Equivalent to Blood Pressure Medication, Study Discovers
Eating a low-salt diet significantly reduces blood pressure, comparable to hypertension medication but without side effects, as revealed by a study Especially beneficial for middle-aged and older adults, this approach helps curb cravings for salt
Join CNN's Eat, But Better: Mediterranean Style and discover a delightful eating regimen supported by experts that will enhance your lifelong well-being. According to a recent study, reducing your daily salt intake by just 1 teaspoon can effectively decrease your top blood pressure reading, equivalent to the impact of a common hypertension medication. This benefit applies to individuals without high blood pressure as well.
A teaspoon of salt equals 2,300 milligrams, which is the maximum daily limit advised for individuals over the age of 14 according to the newest US nutritional guidelines. However, the American Heart Association suggests consuming less than 1,500 milligrams of sodium per day.
Woman At Home Adding Salt To Meal
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The World Health Organization emphasizes the importance of significant endeavors to decrease salt consumption and safeguard lives. According to Norrina Allen, a professor of preventive medicine at Northwestern University's Feinberg School of Medicine and co-principal investigator, this study is the first to demonstrate that individuals who are already taking medication for high blood pressure can further lower their blood pressure by restricting their sodium intake.
According to Allen, reducing sodium in their diet can result in a 70% to 75% decrease in blood pressure for individuals, regardless of medication. High blood pressure is commonly referred to as the "silent killer" due to its lack of symptoms, making it necessary to undergo testing to determine its presence. However, hypertension affects 1 in 3 adults globally and can cause serious health issues such as heart attack, heart failure, kidney damage, and stroke, as stated in a 2023 report by the World Health Organization.
One way to cut a teaspoon of salt from your diet is by reading labels since many foods have added salt, experts say.
According to the American Heart Association, approximately 50% of Americans suffer from high blood pressure. Among them, around one-third have "resistant" hypertension, which means their high blood pressure has not improved even with the use of three different medications. A recent study conducted in 2021 revealed that men between the ages of 20 and 49 have a significantly higher risk, up to 70% more likely, of having uncontrolled hypertension compared to women in the same age group.
According to Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, the excessive consumption of salt is prevalent among individuals due to its widespread addition in our diet. Although a teaspoon of salt may appear insignificant, it surprisingly has a considerable impact on blood pressure levels, as revealed by Freeman, who was not associated with the study.
A total of 213 individuals between the ages of 50 and 75 were selected for a study published on Saturday in the Journal of the American Medical Association (JAMA). These participants were divided into two groups: one following a high-sodium diet and the other following a low-sodium diet. After a week of adhering to their designated diets, each person then switched to the opposite diet.
Approximately 25% of the participants had normal blood pressure, while an additional 25% had untreated hypertension. Among the remaining group, 20% successfully maintained their blood pressure at a controlled level, whereas 31% did not.
During the high-salt week, individuals consumed their regular diet in conjunction with two bouillon packets, each containing 1,100 milligrams of sodium. Conversely, during the low-salt week, participants received and consumed low sodium foods provided by dietitians, with the aim of limiting salt intake to a mere 500 milligrams per day - a significant reduction.
The study revealed a rapid and drastic decrease in blood pressure when following the low-sodium diet. In comparison to the high-sodium diet, the blood pressure experienced an 8 millimeters of mercury drop on the extremely low-salt diet.
An aerial view of a diverse assortment of nutritious ingredients suitable for a flexitarian Mediterranean diet. The array consists of salmon, chicken breast, canned tuna, beef steak, various fruits and vegetables, assorted nuts and seeds, dairy products, olive oil, eggs, and legumes. This high-resolution photograph was captured in a studio setting using the SONY A7rII camera paired with a Zeiss Batis 40mm F2.0 CF lens.
According to a study, this combination of diet and exercise not only reduces dangerous belly fat but also leads to a significant decrease in blood pressure. The results showed that individuals who followed this diet plan experienced a blood pressure reduction equivalent to that of a commonly prescribed blood pressure medication, approximately 6 millimeters of mercury.
Furthermore, this decrease occurred rapidly and consistently among individuals with both normal blood pressure and slightly elevated blood pressure, as well as those who were already taking medications.
According to Allen, reducing this quantity of salt did not result in any noteworthy adverse effects, except for the period of adjusting to a less flavorful diet.
"When transitioning from a high-salt diet to a low-salt diet, one may find that everything lacks flavor," she explained. "It is important to motivate individuals to persist with this change as their taste buds will acclimate within a couple of weeks, allowing them to regain their ability to detect tastes and flavors. Consequently, everyday items will taste noticeably salty.
"While the adjustment of taste buds may require some additional time, improvements in blood pressure can be observed relatively quickly," she further emphasized.
can be a challenging process, but it is crucial for maintaining healthy blood pressure levels. It is advisable to gradually reduce salt intake and substitute it with alternative seasonings to enhance flavor. Additionally, incorporating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can have a positive impact on blood pressure and overall health. Regular exercise and stress management techniques are also recommended to support healthy blood pressure management.
According to Freeman, while putting down the saltshaker is a good first step, the majority of salt consumption comes from unexpected sources in various foods. For instance, a few slices of bread can contain 400 or 500 milligrams of salt, a pickle provides a day's worth of salt, and a bowl of soup can contain several days' worth of salt.
The salt shaker warning label shown here will be the citywide standard for items that have more than a daily dose of sodium.
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According to Allen, the task can be accomplished through careful shopping. Dietitians in the study bought low-sodium diets by reading labels at nearby grocery stores. Examining the low-salt menu, CNN discovered that breakfast usually consisted of store-bought quick oats, Greek yogurt, and grapes. Lunch typically included grilled chicken, salads with oil and vinegar dressing, and low-salt variations of lentil soup, breads, peanut butter, and tortilla chips. Dinners offered ready-to-eat brown rice with vegetables, burritos, and lasagna.
Allen described the vegetable lasagna as lower in salt and easily accessible from regular grocery stores, without being custom-made by a chef. The renowned DASH diet, known as Dietary Approaches to Stop Hypertension, is an endorsed strategy for reducing salt consumption. It emphasizes the consumption of vegetables, fruits, and low-fat dairy products, while restricting high-saturated fat foods and limiting daily sodium intake to 2,300 milligrams, consistent with the findings of this study.
It's important to write down not only what your goals are, but also when, where and how you'll accomplish them.
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The DASH meal plan consists of four to six servings of vegetables and an additional four to six servings of fruit. It also includes three servings of whole-grain products, two to four servings of fat-free or low-fat dairy products, and several servings of lean meats, nuts, seeds, and legumes each day.
According to Freeman, individuals who aim to reduce their salt intake are advised to prepare their own meals at home. This allows them to read labels and calculate the sodium levels more accurately.
Eating at a restaurant, even if the food is considered healthy, can present challenges.
"When ordering a vegetable dish at a restaurant, it's possible that the green beans are prepared using salted butter and topped with salted crispy onions or other ingredients. This can result in consuming an unexpectedly large amount of salt," explained Freeman. "The ideal approach to eating is to opt for minimally processed meals."
