Does Lowering Your Sodium Intake Really Keep Your Blood Pressure in Check?
Keeping your blood pressure (BP) in a normal range may seem like fundamental advice for keeping your heart and arteries healthy and functioning at their best. But managing high blood pressure is also one of the most important things you can do for your brain function, too.
A Massachusetts General Hospital (MGH) report, published recently in the American Heart Association journal Stroke, notes that “BP is a matter of brain health,” adding that high blood pressure is a major risk factor for stroke and dementia. “Having high blood pressure impairs your thinking,” explains neurologist Jonathan Rosand, MD, co-founder of the McCance Center for Brain Health at MGH and a co-author of the Stroke article. “Its impact on the brain is profound.”
Numerous other studies have been published in recent years underscoring the connection between brain health and blood pressure control. In addition, researchers are also revealing how cutting back on sodium consumption can significantly reduce blood pressure in many people. One study, published at the end of 2023 in JAMA, suggests that cutting a teaspoon of sodium—about 2,300 milligrams (mg)—out of your daily diet may lead to a drop in your systolic blood pressure (the top number in your BP reading) by 6 to 7 millimeters of mercury (mmHg).
The Centers for Disease Control and Prevention reports that the average American consumes at least 3,400 mg of sodium daily. The federal recommendation is no more than 2,300 mg of sodium per day. “If you can reduce your sodium intake to somewhere between 2,000 and 3,000 mg per day, you should see a drop in blood pressure,” Dr. Rosand says. “How much of a drop depends on the person.”
Sodium and the Body
Some people are considered “salt sensitive,” meaning their blood pressure rises and falls significantly based on their sodium consumption. Other individuals are known as “salt resistant,” which means their sodium intake has relatively little impact on their blood pressure readings. However, most people will experience a reduction in their blood pressure when they cut back on their sodium.
But just what is the connection between sodium and blood pressure? Sodium encourages the body to retain fluids, which in turn can raise your blood pressure. High blood pressure stresses your blood vessels, Dr. Rosand explains. That stress triggers an inflammatory response in the body, which can interfere with healthy brain function. Researchers continue to implicate inflammation as a risk factor for dementia.
Where Is the Salt?
If you want to keep better track of your sodium intake, you should take a closer look at the menu the next time you eat out. “The number one source of sodium is restaurant food,” Dr. Rosand says, adding that many establishments still don’t include sodium totals (or other important nutritional information) on their menus.
For those that do include sodium amounts, take note and think about what else you’ve eaten that day and what your daily total is approaching. Dr. Rosand adds that there is no harm in asking how much sodium is in a particular entree. If that information is hard to come by, make careful choices and don’t hesitate to ask for salad dressing on the side or to have a dish without cheese. Salad dressing and other condiments, cheese, bread, and meat are notoriously high in sodium, whether you order them from a restaurant or buy them from the grocery store.
You can also reduce your sodium intake by changing a few habits, Dr. Rosand says. For example, don’t automatically reach for the saltshaker before you’ve tried your food, either at home or eating out. You may find that it tastes delicious without your automatic salt addition.
And when you’re cooking, Dr. Rosand suggests experimenting with lemon juice and various herbs and spices to give your food more flavor without adding salt.
Make BP Management a Priority
For the health of your brain, heart, and blood vessels, get serious about your blood pressure. If you’re unsure of your BP, have it checked soon and consider investing in a home BP monitor. And keep in mind that regular exercise, maintaining a healthy weight, cutting back on sodium, and taking one or more antihypertensive medications can usually get your BP under control.
“I would ask patients if they knew anyone with dementia or a stroke and then what would they do to lower their risk,” Dr. Rosand says. “Then I’d explain that normalizing blood pressure is one of the quickest and most effective ways to help them do that.
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