Eat Less Salt to Control Blood Pressure: Why It Works


Eat less salt or sodium to protect your heart and control blood pressure. You’ve heard the advice before. But why does it work? It’s a question researchers at Georgia University wanted to answer.

In the study, they looked at salt intake for two groups of people with high blood pressure who were not taking medication. One group followed a low-sodium diet (about 2,680 mg of sodium per day). And another group took a tablet to help reduce sodium levels. After six weeks, the two groups switched.

Low-sodium diet: Why it works

Researchers found that following a low-sodium diet helped increase metabolite levels, which help lower blood pressure and reduce artery stiffness. They also found that following a low-sodium diet  helped reduce systolic and diastolic blood pressure. 

Normal blood pressure is less than 120/80. If your blood pressure is higher than that, it may be elevated, high or worse. In the United States, about 1 in 3 adults already have high blood pressure, and many don’t even know it. Left unchecked, high blood pressure can lead to a heart attack or stroke and cause damage to the brain, arteries, kidneys, eyes, and cause other health problems.

Fortunately, smart lifestyle choices, regular exercise, and a Low-Sodium diet can help keep blood pressure under control.

Wondering how to cut back on sodium in your diet? First, avoid or limit processed foods like deli meats, canned soup, and fast food. Second, eat more whole foods like fruits, vegetables, whole grains, fish, lean meats, nuts and seeds, and legumes.

If that sounds like a lot of work in the kitchen, don’t worry. We’ve got you covered. Our team of professional chefs created 80-plus Low-Sodium meals made from fresh ingredients, and each only take a few minutes to prepare.