Most people can bring down their blood pressure by cutting daily sodium intake by about 2,200 mg — roughly one teaspoon — and the impact is often similar to what some hypertension medications achieve. This finding has been reported by Health sources, underscoring how a simple diet change can play a meaningful role in cardiovascular health for many adults.
In a study with 213 participants aged 50 to 75 who had varying blood pressure levels, researchers looked at the effects of switching from a high-salt to a low-salt diet. First, the participants consumed a high-sodium diet by adding about 2,200 mg of sodium per day, just under a teaspoon’s worth. Then they followed a low-sodium plan that brought daily sodium down to about 500 mg. Over the course of the trial, practitioners observed a noticeable shift in blood pressure readings among those who reduced their salt intake.
Specifically, systolic blood pressure dropped by roughly 7 to 8 mmHg when participants transitioned from a high-sodium to a low-sodium regimen. In contrast, following a lower-sodium pattern over a longer period led to a decline of about 6 mmHg when directly compared with a high-sodium baseline. Scientists emphasized that this reduction is on par with the effects typically seen from widely used antihypertensive drugs. Additionally, individuals already taking these medications tended to experience even larger reductions when they also limited their salt intake, highlighting a complementary benefit of dietary change alongside medication.
To improve the taste of meals without increasing salt, Health recommends using fresh herbs such as basil, thyme, and coriander; spices like cinnamon, paprika, and cumin; and fruit juices from pomegranate, orange, or pineapple. Emphasizing a balanced diet helps as well: vegetables, fruits, whole grains, and lean protein sources naturally contribute to lower salt consumption while supporting overall heart health.
Earlier research has explored connections between hormonal factors and cardiovascular risk, noting that certain conditions can influence heart health outcomes. While the details vary, the overarching message remains clear: paying attention to salt intake is one practical lever people can pull to support vascular well-being over time.