Let’s start with the basics: What is blood pressure, and why does it matter?
Think of your blood vessels as tiny highways that carry blood throughout your body. Blood pressure is the force created as blood moves along these highways.
When the pressure is too high — known as high blood pressure or hypertension — it can damage the heart, brain, kidneys, and other organs. It increases the risk of heart attacks, strokes, and kidney disease.
Many factors influence blood pressure, including age, weight, physical activity, and diet. One of the most important dietary factors is salt, also known as sodium.
How sodium affects blood pressure
- Water retention
Sodium causes the body to retain water. Imagine a sponge soaking up water — it becomes heavier and fuller. When you consume too much salt, your body holds onto extra fluid. This increases the volume of blood circulating in your vessels, which raises blood pressure.
- Strain on blood vessels
Extra fluid puts additional pressure on artery walls. Over time, this strain can make arteries less flexible and more prone to damage and plaque buildup. Stiff or narrowed arteries make it harder for blood to flow, which further increases blood pressure.
- Hidden sources of sodium
You might think you’re safe if you rarely add salt at the table, but most dietary sodium comes from processed and packaged foods — not the salt shaker. Fast foods, canned soups, processed meats, sauces, and even some snacks labeled “healthy” can contain high levels of sodium.
Reading nutrition labels is one of the best ways to understand how much sodium you’re actually consuming.
How to reduce sodium intake
- Choose fresh foods
Fresh fruits, vegetables, whole grains, and lean proteins usually contain far less sodium than processed foods. Preparing meals at home allows you to control how much salt is added.
- Use herbs and spices
Flavor foods with garlic, herbs, spices, lemon juice, or vinegar instead of salt. These alternatives enhance taste without raising blood pressure.
- Check food labels
Look for products labeled “low sodium,” “reduced sodium,” or “no salt added.” Comparing brands can also help you choose options with less sodium.
Talk to your healthcare provider
If you plan to make major dietary changes — especially if you have high blood pressure or other medical conditions — consult your healthcare provider. They can recommend the right sodium intake level for your individual needs and suggest additional strategies for managing blood pressure.
The bottom line
Sodium plays a major role in high blood pressure, a key risk factor for heart disease and stroke. The good news is that reducing salt intake can significantly improve blood pressure control.
By choosing fresh foods, limiting processed products, and using herbs and spices instead of salt, you can protect your heart and improve your overall health.
Your blood pressure — and your entire body — will benefit from these simple changes.
