From the Guidelines
Reducing sodium intake to less than 2,300 mg per day is recommended to help lower blood pressure, with further benefits seen when limiting to 1,500 mg daily for those with hypertension. This recommendation is based on strong and consistent clinical trial evidence that reducing sodium intake lowers blood pressure, as demonstrated in adults with hypertension and prehypertension, in men and women, in African-American and non–African-American adults, and in older and younger adults 1. High sodium consumption causes the body to retain water, increasing blood volume and putting extra pressure on blood vessel walls.
To reduce sodium intake, focus on eating fresh fruits, vegetables, lean proteins, and whole grains while avoiding processed foods, which account for about 70% of dietary sodium. Reading nutrition labels, using herbs and spices instead of salt, and gradually reducing salt in cooking allows taste buds to adjust. The DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, has been shown to lower blood pressure by significant amounts in people with hypertension 1.
Key points to consider:
- The relationship between sodium intake and blood pressure is direct and progressive without an apparent threshold 1
- Reducing sodium intake can prevent hypertension, lower blood pressure in the setting of antihypertensive medication, and facilitate hypertension control 1
- The effects of sodium reduction on blood pressure tend to be greater in blacks, middle-aged and older persons, and individuals with hypertension, diabetes, or chronic kidney disease 1
- Combining sodium reduction with regular physical activity, maintaining a healthy weight, limiting alcohol consumption, and not smoking can lead to optimal results.
Overall, reducing sodium intake is a crucial step in managing blood pressure and reducing the risk of cardiovascular disease, and individuals should aim to limit their sodium intake to less than 2,300 mg per day, with further reductions to 1,500 mg daily for those with hypertension.
From the Research
Correlation Between Sodium Intake and Blood Pressure
- Excess dietary sodium is a major contributor to hypertension (high blood pressure) and a critical public health issue in the United States 2.
- Regular consumption of a diet high in sodium contributes to an increased risk of developing hypertension (HTN) and cardiovascular disease 3.
- The Dietary Approaches to Stop Hypertension (DASH) diet and modifications to the DASH diet, coupled with reductions in sodium intake, show dose-dependent decreases in blood pressure (BP) 3, 4.
Sodium Intake Recommendations
- Current dietary guidelines recommend that reducing consumption of sodium to <2,300 mg/day, and that blacks, persons aged ≥51 years, and persons of any age with hypertension, diabetes, or chronic kidney disease further reduce intake to 1,500 mg/day 2.
- The 2015-2020 Dietary Guidelines for Americans recommend consuming less than 2,300 mg dietary sodium per day for persons aged ≥14 years and less for persons aged 2-13 years 5.
- The estimated average intake of sodium among persons in the United States aged ≥2 years is 3,266 mg/day, which exceeds recommended levels 2.
Prevalence of Excess Sodium Intake
- Eighty-nine percent of adults and over 90% of children exceeded recommendations for sodium intake 5.
- Among hypertensive adults, 86% exceeded 2,300 mg dietary sodium per day 5.
- In 2005-2006, the estimated average intake of sodium among persons in the United States aged ≥2 years was 3,436 mg/day, and the lower sodium recommendation was applicable to 69.2% of U.S. adults 6.