Recent findings indicate a dramatic health benefit when you cut on salt. Most see blood pressure drop in one week with less salt intake. The relevant study was published in JAMA. It revealed that reducing daily sodium by about 4,000 mg – under 2 teaspoons of salt – significantly lowers blood pressure. The study notes that benefits of salt reduction extend beyond those with diagnosed high blood pressure, suggesting universal health improvements. The National Institutes of Health funded this research, involving over 200 individuals aged 50-75. It included participants with and without hypertension.
Diet Experimentation and Blood Pressure Monitoring
The researchers assigned the participants were to high- and low-sodium diets. The high-sodium group incorporated an additional 2,200 mg of sodium daily. In contrast, the low-sodium group’s diet could not consume more than 500 mg of sodium daily.
Observations on Blood Pressure Fluctuations
About 75% of those on the low-sodium diet noted a decrease in systolic blood pressure. The average drop was recorded at 7 mm Hg. Comparatively, 72% witnessed a 6 mm Hg drop in systolic blood pressure from their usual diets.
The recommendations stipulated less than 2,300 mg of sodium daily. However, the participants typically consumed around 4,500 mg per day. Yet, most see blood pressure drop in one week with less salt intake.
Expert: Why Most See Blood Pressure Drop in One Week with Less Salt Intake
Dr. Deepak K. Gupta, the lead researcher from Vanderbilt, highlights the importance of reducing dietary sodium for blood pressure control, stating:
“Just as any physical activity is better than none for most people, any sodium reduction from the current usual diet is likely better than none.”
Salt Content in 5 Most Popular US Foods
- Pizza: A typical slice of pepperoni pizza can contain around 680 mg of sodium, which is approximately 0.3 teaspoons (or about 1.5 grams) of salt.
- Burgers (Fast Food): A classic fast-food hamburger can have about 480 mg of sodium. This is roughly 0.2 teaspoons (or around 1 gram) of salt.
- Chicken Nuggets (Fast Food): A 6-piece serving of chicken nuggets from a fast-food chain might contain around 600 mg of sodium, equating to about 0.25 teaspoons (or approximately 1.25 grams) of salt.
- Canned Soup: One cup of canned chicken noodle soup can have as much as 940 mg of sodium, which is almost 0.4 teaspoons (or 2 grams) of salt.
- Potato Chips: A standard serving of potato chips (about 15 chips or 1 ounce) typically contains around 170 mg of sodium, translating to roughly 0.07 teaspoons (or about 0.35 grams) of salt.
