A recent study revealed that a low-salt diet can significantly lower blood pressure within a week, even for those on medication. Conducted with 213 participants aged 50 to 75, the research found that systolic blood pressure decreased by an average of eight mmHg after a week on a low-salt regimen. High blood pressure, a leading cause of cardiovascular diseases, can be influenced by dietary sodium, with excess salt contributing to elevated blood pressure levels and associated health risks.
The following content is published by Focus online*
High blood pressure affects one in three Germans and is a leading contributor to cardiovascular issues such as heart attacks and strokes. A recent study reveals a straightforward method to effectively lower blood pressure in just one week.
An American research project involving 213 participants aged 50 to 75 found that adopting a low-sodium diet can greatly reduce blood pressure, even among those already taking medication for hypertension. The results indicated that approximately 75% of the participants experienced a decrease in their mean arterial pressure within just one week, regardless of their age, gender, ethnic background, body mass index, or diabetes status. This significant study was led by Norrina Allen from Northwestern University and published in the journal ‘Jama’.
High Blood Pressure: A Leading Cause of Death
High blood pressure is recognized as the most predominant cause of illness and mortality globally. It contributes to serious conditions such as heart failure, heart attacks, and strokes by placing additional pressure on the arteries. Although the impact of table salt on blood pressure is known, there were still questions regarding the specific relationship between the two.
“We were unsure if individuals already on medication could further reduce their blood pressure by lowering their sodium intake,” Allen elaborates.
Understanding Blood Pressure Measurements
Blood pressure is measured in millimeters of mercury (mmHg). Systolic blood pressure refers to the force exerted on blood vessels during heartbeats, while diastolic blood pressure measures the pressure when the heart rests. Generally, diastolic pressure is lower than systolic pressure. Here are the different categories of blood pressure:
Benefits of a Low-Salt Diet
The researchers primarily examined sodium consumption among participants. About 25% of the subjects had normal blood pressure, while the others were affected by hypertension, whether controlled, uncontrolled, or untreated. The average age of the participants was 61, with 65% being female.
Initially, the average systolic blood pressure among participants was 125 mmHg, with their daily sodium intake averaging 4.45 grams, exceeding the WHO guideline of 2 grams per day (or nearly 5 grams of salt).
Participants were split into two groups: one consumed 2.2 grams of sodium per day in addition to their regular salt intake, while the other group was limited to just 0.5 grams of sodium per day. After one week, their diets were swapped.
After adhering to a low-sodium diet for one week, those in the low-salt group had an average systolic blood pressure that was eight mmHg lower than those consuming higher sodium. This trend continued into the second week, where the low-salt group recorded a decrease of seven mmHg compared to the control group.
Natural Approaches to Reducing Blood Pressure
There are various strategies individuals can adopt to manage and lower their blood pressure effectively. Regular physical activity, such as walking and light strength training, is beneficial. Weight loss and blood donation can also make a difference, as well as stress reduction.
From a dietary perspective, it is essential to avoid adding salt to food, given that many items already contain sodium. Foods like bread, processed meats, cheese, and ready-to-eat meals are often high in salt. Instead of using regular salt, consider potassium salt as a substitute, and enhance flavors with fresh herbs and spices. Gradually reducing salt intake can help adjust taste preferences without abrupt changes.
The Impact of Salt on Blood Pressure
So, how does salt lead to increased blood pressure? High sodium intake causes the body to retain water, which raises blood volume and consequently elevates blood vessel pressure. Over time, this can damage essential organs, including the heart and kidneys, and escalate the risks of heart attacks and strokes.
According to ‘Patienten-Information.de’, multiple studies confirm that a low-salt diet helps lower blood pressure. However, the effects may take longer than observed in the American study; those with hypertension who limit salt for at least four weeks can expect to see a reduction of about 5 mmHg in systolic pressure and 3 mmHg in diastolic pressure.
Recognizing the Symptoms of High Blood Pressure
High blood pressure can manifest through various symptoms:
This article was first published by our colleagues at focus.de