Study Reveals Cutting Back on Salt Can Significantly Lower Blood Pressure, Equivalent to Common Medications
Study Reveals Cutting Back on Salt Can Significantly Lower Blood Pressure, Equivalent to Common Medications
Summary: Recent research indicates that reducing as little as a teaspoon of salt daily from one's diet could notably improve heart health within a week. This modest reduction in dietary sodium has been found to decrease blood pressure as effectively as commonly prescribed medications, as per a study published in JAMA, the Journal of the American Medical Association.
The study, conducted by researchers at Vanderbilt University Medical Center, analyzed data from 213 adults aged 50 to 70 in Chicago and Birmingham. The participants were assigned either a high-sodium diet (2,200 mg per day) or a low-sodium diet (500 mg per day, approximately one teaspoon less) for a week, followed by a switch to the opposite diet for another week.
The results showcased significant reductions in blood pressure with the low-sodium diet compared to the high-sodium and participants' usual diets, irrespective of whether they were on blood pressure medications or not.
Norrina Allen, co-principal investigator of the study and professor of Preventive Medicine at Northwestern University Feinberg School of Medicine, emphasized that nearly 70 to 75% of individuals, regardless of their medication intake, could experience blood pressure reductions by consuming less sodium.
Maintaining healthy blood pressure levels is crucial in mitigating the risk of heart disease and stroke. Even individuals with normal blood pressure at the study's onset witnessed improvements.
Experts highlight that hypertension, or high blood pressure, can silently damage blood vessels, the heart, and other vital organs, making regular blood pressure checks imperative for early detection.
In addition to dietary changes, adopting healthy lifestyle practices like exercise, stress management, and proper nutrition contribute to lowering blood pressure levels.
Dr. Allen underscores the importance of reducing sodium intake as a practical step toward improving heart health, emphasizing its potential to prevent severe illnesses associated with high blood pressure.
The Dietary Guidelines recommend limiting sodium intake to 2,300 mg or less per day, while the American Heart Association suggests even stricter limits at 1,500 mg daily.
Common sources of excessive dietary sodium include cured meats, cheeses, canned soups, chips, and condiments like ketchup and salad dressings. For example, a single can of condensed soup can contain nearly the entire daily recommended sodium amount.
Although participants in the study initially consumed nearly twice the recommended sodium amount, significant improvements were observed after only one week on a low-sodium diet without any reported side effects.
While the study's participants followed a designed diet plan, adopting a low-sodium diet at home is achievable. The DASH diet (Dietary Approaches to Stop Hypertension) emphasizes fruits, vegetables, nuts, and whole grains, promoting a healthy eating pattern.
Dr. Cora Lewis, study co-investigator and professor of medicine at the University of Alabama at Birmingham, highlighted the potential global impact of salt reduction strategies on public health, emphasizing the accessibility of products essential for implementing low-sodium diets to enhance overall health.
