If you have high blood pressure, you’ve probably been told to decrease your intake of sodium (the major source of which is salt). Some people’s blood pressure levels respond to sodium reduction more than others.
Researchers set out to find a way to easily identify these “salt sensitive” individuals. While their potential identification test was not successful, their randomized controlled trial did reinforce the idea that individuals can lower their blood pressure by making dietary changes.
Seventy-two participants with high blood pressure were randomized to either receive advice on how to lower sodium intake or not receive any dietary advice. At the start of the study, participants provided blood samples, 24-hour blood pressure measurement, and 24-hour urine collection (which provides more accurate data on sodium consumption than self-reported food intake information). The same measurements were taken after four weeks.
Blood pressure and urinary sodium excretion decreased in the intervention group compared to the control group.
The vast majority of the sodium we consume comes from salt in food purchased in a supermarket or prepared outside the home. If you have high blood pressure, reduce sodium intake by cooking at home more often. Try using flavorful ingredients, herbs, and spices to replace some of the salt you’d normally add to foods. Limit your intake of packaged foods as much as possible. When you do buy packaged foods, look for low- and reduced-sodium varieties and check Nutrition Facts labels on packages to find foods with the lowest sodium levels. The individuals in this study were successful, and you can be, too.