This Simple Diet Tweak Lowers Blood Pressure in 72% of People Over 50
Woman looking at her blood pressure
More than half of adults in the United States are living with high blood pressure, according to the American Heart Association. High blood pressure, or hypertension, is often referred to as the "silent killer," because it typically doesn't present many symptoms. So if people aren't getting regular checkups, they often don't find out about it until it's too late.
If you haven't been to the doctor in a while, that's your reminder to go ASAP. But if you know you're living with hypertension or you want to avoid getting it down the road, a new study out of the University of Alabama and published in the Journal of the American Medicine Association found that reducing salt intake can have a significant impact on blood pressure, even in those who were already on medication.
For the study, researchers placed a group of people between the ages of 50 and 70 on two different types of diets, The first was a high-sodium diet, which consisted of an additional 2,200 milligrams of sodium, or one teaspoon, on top of their normal diet. The other group was placed on a low-sodium diet consisting of 500 mg (about a quarter of a teaspoon) of salt total per day.
The study found that between 70 and 75% of participants saw a reduction in their blood pressure if they ate a lower-sodium diet—even if they were already on medication. Overall, 72% of participants experienced lower systolic blood pressure on the low-sodium diet.
Long story short, if you're trying to lower your blood pressure, too much salt probably isn't the way to go. But why does salt raise blood pressure, exactly, and what are some easier (but still delicious!) ways to eat a lower-sodium diet? We talked to a registered dietitian—here's what she had to say.
Related: 6 Sneaky High-Sodium Foods To Avoid
Why Does Salt Raise Blood Pressure?
While salt, or sodium chloride, plays a crucial role in regulating the body's fluid balance, excess sodium causes the body to retain water. This leads to an increase in blood volume and ultimately results in higher levels of pressure on the walls of blood vessels, explains dietitian Kelly Costa, MS, RDN. "Excessive sodium intake may also result in inflammation within the smaller blood vessels and alterations in the vascular linings, leading to dysfunction even in those with regular blood pressure."
That being said, the impact of salt on blood pressure isn't the same for everyone. "There's also no set time frame for when blood pressure may rise after eating too much salt," she says. "However, some research suggests that blood pressure could increase as soon as half an hour following a meal high in salt."
Related: 7 Tricks to Tame Your Blood Pressure Quickly
How To Eat Less Salt Without Sacrificing Taste
We know salt is bad for blood pressure. But is there a way to eat less salt without having the blandest diet ever?
The answer, Costa says, is yes. But if you're trying to reduce sodium intake, one of the best things you can do is become aware of the types of food you should aim to eat. "Adherence to the DASH (Dietary Approaches to Stop Hypertension) diet—a diet plan rich in fresh fruits, vegetables, lean proteins and whole grains—is a proven method to control and prevent high blood pressure," she says. "This DASH diet stresses the importance of reducing the consumption of processed and pre-packaged foods, which are usually high in sodium."
Making small yet significant dietary changes, such as opting for fresh produce over processed foods, can go a long way in reducing total sodium intake, she adds. "When shopping for packaged foods like canned vegetables, look for low-sodium or no-salt-added options and carefully read food labels to choose products with lower sodium content."
When dining out, you'll want to do your best to limit notoriously high-sodium options such as nachos and pizza, and where possible, request for dishes to be prepared with 'no salt added.' "Generally, a food item with 5% or less of the daily value of sodium is considered low in sodium, whereas a food item with 20% or more of the daily value of sodium is considered high," Costa explains.
We know what you're thinking: This sounds like the most boring diet ever! But Costa emphasizes that there are plenty of ways to eat a low-sodium diet without sacrificing flavor. "Try incorporating herbs and spices, using tangy citrus fruits such as lemon and lime, adding depth to meals with aromatic vegetables like garlic and onion, supplementing dishes with nutritional yeast for a cheesy flavor and opting for salt-free seasoning blends," she says. "These are all excellent strategies for enhancing flavors and reducing sodium intake in your diet."
Next up: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist
Sources
The Facts About High Blood Pressure, American Heart Association.
Reducing salt intake can reduce your blood pressure, study finds. UAB news.
