Why cutting salt is key to managing high blood pressure

Blood pressure refers to the force created as blood flows through the blood vessels, particularly the arteries. This force allows blood to reach every organ and tissue, delivering oxygen and essential nutrients needed to sustain life. It is measured in millimeters of mercury (mmHg) and is expressed using two values: systolic blood pressure and diastolic blood pressure.

• Systolic blood pressure: The maximum pressure in the arteries when the heart contracts to push blood out of the heart chambers. This number is usually recorded as the first number in a blood pressure reading (for example, 120 in 120/80 mmHg).
• Diastolic blood pressure: The lowest pressure in the arteries when the heart is resting between beats, recorded as the second number in a reading (for example, 80 in 120/80 mmHg).

High blood pressure, also known as hypertension, occurs when the blood pressure in the arteries remains higher than normal for a long period of time. According to current medical guidelines, a person is considered to have high blood pressure when:

The systolic blood pressure (top number) is 130 mmHg or higher, or

The diastolic blood pressure (bottom number) is 80 mmHg or higher.

This means that if your blood pressure readings consistently exceed 130/80 mmHg when measured at home or in a medical facility, you may have high blood pressure and need to be monitored and have your lifestyle or medication adjusted as directed by your doctor.

High blood pressure is one of the most common health problems today, affecting millions of people worldwide. If not controlled in time, high blood pressure can lead to serious complications such as cardiovascular disease, stroke, and kidney failure. Among the many methods of controlling blood pressure, adjusting the diet, especially reducing salt (sodium) intake, is considered one of the most important and effective measures.

What is a low-sodium diet?

A low-sodium diet is a way of eating that limits the amount of salt and sodium taken into the body. Sodium is an essential mineral that helps maintain fluid balance and nerve and muscle function, but when consumed in excess, sodium is the culprit for increasing blood pressure by causing water retention, putting pressure on the blood vessel walls.

According to recommendations from health organizations, adults should consume less than 2,300 mg of sodium per day, and those with high blood pressure should reduce it to less than 1,500 mg for the best blood pressure control.

Benefits of a low-sodium diet for people with high blood pressure

1. Effectively reduce blood pressure

When sodium is limited, the amount of water retained in the blood vessels is reduced, thereby reducing the pressure on the vessel walls, helping to lower blood pressure. Many studies have shown that reducing salt in the daily diet can significantly reduce systolic and diastolic blood pressure, especially in people who are sensitive to sodium.

2. Reduce the risk of cardiovascular disease

High blood pressure increases the risk of heart damage and cardiovascular disease. By controlling the amount of sodium consumed, the pressure in the circulatory system is reduced, thereby reducing the risk of heart diseases such as heart failure, myocardial infarction and stroke.

3. Improve Kidney Function

The kidneys play an important role in regulating blood pressure by controlling the amount of water and salt in the body. Long-term high blood pressure can damage the kidneys, causing their blood-filtering function to decline. A low-sodium diet helps reduce the burden on the kidneys, protecting them from long-term damage and maintaining healthy kidney function.

4. Aids in weight control

Many foods that are high in sodium are also high in calories or contain unhealthy fats. When reducing salt intake, people often switch to eating more fresh fruits and vegetables and less processed foods, which helps reduce total calorie intake, thereby supporting weight loss and weight control – an important factor in blood pressure management.

Practical solutions to reduce sodium in the diet

To effectively control blood pressure with a low-sodium diet, it is important to apply practical and appropriate solutions in daily life.

Here are some simple but effective ways to help you reduce your salt intake naturally without losing the flavor of your food:

• Reduce salt in cooking: Limit the addition of salt when preparing food, replace it with herbs, garlic, lemon to enhance the flavor without salt.
• Avoid processed foods: Canned foods, fast foods, frozen foods are often high in sodium. Prioritize choosing fresh foods and home-cooked foods.
• Read product labels carefully: Choose products that are low in sodium or labeled “low sodium”.
• Increase potassium-rich foods: Potassium helps balance the effects of sodium in the body. Foods such as bananas, sweet potatoes, green vegetables and beans are rich in potassium.
• Drink enough water: Helps the kidneys excrete sodium more effectively.