What happens to your blood pressure when you eliminate added salt for a week

Key Takeaways

Reducing your daily salt intake by one teaspoon may decrease your systolic blood pressure by 6 points within a week.
This decrease is similar to what is obtained through medications that lower blood pressure.
Adhering to a low-sodium diet over an extended period may help reduce blood pressure.

Consider carefully before reaching for the salt container at your next meal if you havehigh blood pressure(hypertension). You might be aware that salt is harmful to your blood pressure, but did you realize that eliminating it from your diet for a single week can lead to a noticeable decrease?

Reducing Salt Intake for Seven Days Can Decrease Blood Pressure

Reducing your sodium consumption for a single week could bring your blood pressure down as much as typical blood pressure drugs. (However, this does not imply you should discontinue your blood pressure medication without consulting a healthcare professional.)

A 2023 study involved older adults following a low-sodium diet, consuming 500 milligrams (mg) of sodium daily for a week. To provide perspective, the typical American intake is around 3,500 mg (roughly 1 ¾ teaspoons) of sodium each day.

In contrast to their regular eating pattern, the low-sodium diet led to a reduction in systolic blood pressure by 6 millimeters of mercury (mmHg) or "points."Systolic blood pressurethe highest value in a blood pressure measurement, indicating the force exerted on artery walls during heart contractions.

To put this in context, that's roughly the same drop in blood pressure you would see withhydrochlorothiazideFor example, Esidrix or Microzide, a typical initial treatment for high blood pressure.

This reduction was observed across all groups, including individuals with:

Normal blood pressure
Untreated high blood pressure
Individuals with high blood pressure who are using medication to reduce it

In a nutshell, this research demonstrated that reducing salt intake can decrease blood pressure within a single week.

How Sodium Increases Blood Pressure

Table salt (sodium chloride) consists of roughly 40% sodium and 60% chloride. The sodium in salt affects blood pressure levels.

Sodium is a vital mineral that draws in water. Consuming excessive amounts of sodium can cause your body to hold onto water. This leads to an increase in blood volume, resulting in higher pressure against the walls of your blood vessels and consequentlyincreases your blood pressure.

How Much Salt Should You Consume?

You need to consume some sodium daily for your body to work correctly, but not the 3,500 mg that most Americans take in. Rather, adults should strive forlimit their sodium intakeup to 2,300 mg per day, with a preferred goal of under 1,500 mg for optimal blood pressure. A doctor might suggest you limit your intake if you have elevated blood pressure.

How to Consume Less Sodium

Reducing the amount of salt you consume for a week may help decrease your blood pressure. However, if you resume eating salt, your blood pressure will likely increase again. To maintain the benefits of lower blood pressure, it's essential to stick with a low-sodium diet.

Keep in mind that removing sodium from your diet can be challenging. Table salt definitely adds to daily sodium consumption, but processed foods such as deli meats, breads, frozen meals, and canned soups also contain substantial levels of sodium.

Here are some suggestions for reducing your sodium consumption:

Emphasize consuming unprocessed foodsfor example, fresh fruits, vegetables, whole grains, and lean proteins, instead of processed or fast foods, since they have lower sodium content.
Make meals at home, so you can have better control over the amount of salt added to them.
Consider replacing salt with a sodium-free alternative.
Start reading nutrition labels, and opt for low-sodium (or sodium-free) options.
Consume less cured or packaged foods,which are often rich in sodium.
Rinse canned foods, such as tuna or beans, that have sodium.
Incorporate spices to enhance taste in place of salt.

Make an effort to maintain your low-sodium diet for more than a week. You might find that your taste buds adapt, and foods that initially seemed tasteless start to taste better.

Additional Ways to Reduce Blood Pressure Through Lifestyle Changes

Your medical professional will review the choices available to you if you have elevated blood pressure. Drugs are typically suggested to reduce blood pressure in a rapid and efficient manner.

Consult with a medical professional regarding the different treatment approaches for elevated blood pressure. Based on your specific blood pressure readings, they might suggest medication along with decreasing your consumption of salt.

Medication and dietary adjustments are not the sole options tohelp reduce high blood pressure. The following lifestyle adjustments can also help maintain healthy blood pressure:

Consuming a well-rounded diet that includes a variety of fruits and vegetables
Getting regular exercise
Reducing or eliminating alcohol consumption
Quitting smoking
Managing your stress levels
Keeping a balanced body weight

It may be unsettling to discover that you have elevated blood pressure. Keeping your blood pressure below 120/80 mmHg can lower your risk of stroke, heart disease, and other heart-related issues.

Taking your blood pressure medication as directed and making positive lifestyle changes can assist in bringing your blood pressure under control and enjoying a healthy life.

Read the original story onVerywell Health