Maybe your dish doesn’t need more salt.
Removing a teaspoon of salt from your diet daily can lower blood pressure as much as most blood pressure medications, according to a study published this month in the Journal of the American Medical Association.
A low-sodium diet lowered systolic blood pressure in almost 75% of the 213 people who participated in the Assigned Dietary Order Crossover Study. Unlike the high-sodium diet, just one week of the low-sodium diet dropped 8 millimeters of mercury in systolic blood pressure.
The study assigned participants, aged 50 to 75, to spend a week on a high- or low-sodium diet before switching to the other.
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During the high-sodium week, they consumed two packets of broth containing 1,100 milligrams of sodium in addition to their normal diet. During the low-sodium week, they strictly ate low-sodium foods provided by dietitians, averaging only 500 milligrams of salt per day.
The study analyzed the results of individuals with the following blood pressures:
- 25% with normal blood pressure
- 25% with untreated hypertension
- 20% whose blood pressure was under control
- 31% whose blood pressure was not under control
How many Americans have high blood pressure?
Nearly half of all Americans live with hypertension or high blood pressure, according to the American Heart Association.
About a third of people with high blood pressure have “resistant” hypertension, which is someone who does not respond to the correct use of three types of medications.
High blood pressure can lead to heart attack, heart failure, kidney damage and stroke, according to a World Health Organization report released in September. There are often no symptoms and requires people to have a blood pressure test to know their status.
What causes arterial hypertension?
Hypertension can be the result of multiple risk factors, including family history, sleep problems, high stress levels, obesity, diabetes, and pregnancy or menopause.
“Simply put, anything that affects the elasticity of your arteries or the volume of blood in your circulatory system will affect your blood pressure,” M. Scott Dawson, a cardiologist at Inspira Medical Group Cardiology, told USA TODAY earlier this year.
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How much salt should I eat?
While one teaspoon of salt (or 2,300 milligrams) is the maximum daily limit for people over age 14 according to the U.S. Dietary Guidelines, the American Heart Association recommends a diet containing less than 1,500 milligrams of sodium per day, especially for people with high blood pressure.
Limiting salt in your diet is the most proven way to reduce blood pressure, but eating foods rich in low-fat dairy, vegetables, fruits, and whole grains can also help you better control your blood pressure. arterial.
Contributor: Daryl Austin