Therefore, it is important to continue following a low-sodium diet to maintain the blood pressure-lowering effect. Remember that reducing sodium intake can be challenging. Salt is not good for blood pressure, but did you know that reducing your salt intake for just one week can lower your blood pressure as effectively as common blood pressure medications? However, this does not mean you should stop taking your blood pressure medication without a doctor's guidance. According to the 'Verywell' website, a 2023 study asked older adults to follow a low-sodium diet, equivalent to 500 milligrams of sodium per day for a week. If you have high blood pressure, you should think twice before adding salt to your next meal. Consuming large amounts of it causes the body to retain water, which increases blood volume and, consequently, the pressure on the walls of blood vessels, raising blood pressure. The body needs a certain amount of sodium daily to function properly, but not in the amount that most Americans consume (3500 mg). In short, this study showed that blood pressure can be lowered in just one week by reducing salt intake. Table salt (sodium chloride) is about 40% sodium and 60% chloride. While table salt contributes to daily sodium intake, processed foods like deli meats, bread, frozen meals, and canned soups also add significant amounts of sodium. Therefore, focus on consuming whole foods, such as fresh fruits and vegetables, whole grains, and lean meats, instead of processed or fast foods, as they contain less sodium. The effect of salt on blood pressure is due to the sodium it contains. Sodium is a mineral that attracts water. Systolic blood pressure is the top number in a blood pressure reading and represents the pressure in the arteries when the heart beats. To clarify, this drop in blood pressure is almost equivalent to the reduction that might occur when using one of the common blood pressure medications. However, if you go back to eating salt, your blood pressure will rise again. Prepare your meals at home to have better control over the amount of salt used. Consider using a salt-free substitute. Start by reading the nutritional information on products and choose low-sodium (or sodium-free) alternatives. Reduce your intake of preserved or processed foods, as they are often high in sodium. Rinse canned foods, such as tuna or beans, that contain sodium. Use herbs to add flavor instead of salt. Adults are advised to limit their sodium intake to 2300 mg per day, with an ideal target of less than 1500 mg to maintain healthy blood pressure. Reducing salt in your diet for a week may help lower your blood pressure. For comparison, the average American consumes about 3500 milligrams (about one and a half teaspoons) of sodium per day. Compared to their usual diet, the low-sodium diet led to a 6 mm Hg reduction in systolic blood pressure.
