Changing your diet and getting regular exercise can make a big difference.
But for many people, it can be daunting to find a starting point for your health journey.
But for most, gradually reducing sodium intake is the right place to start.
Photo Illustration by Lecia Landis for Verywell Health; Getty Images
In other words, no amount of exercise can undo the damage brought on by everyday eating choices.
Salt Is Everywhere!
In many cases, salt is added for flavoring or preserving foods with a longer shelf life.
But in the human body, added salt leads to excess fluid retention.
Katz explained that when you have more salt, your body holds more fluid to maintain equilibrium.
More fluid means more pressure in the bloodstream, thus increasing your blood pressure.
Cutting back on salt in the long term may also reduce your risk of hypertension-related illness.
Try the DASH DietBut Not a Mad Dash
TheDASH dietwas created with blood pressure in mind.
The diets main cornerstone is reducing salt intake and limiting red meat and sugary snacks.
The standard DASH diet limits sodium to 2,300 milligrams or about a teaspoon of table salt daily.
Meeting the targets for sodium can be the most challenging aspect of the DASH diet, Katz said.
Think Mediterranean diet, but hold the salt.
Heffron and Katz recommend checking with a healthcare prover before starting a new exercise or diet routine.
American Heart Association.Get the scoop on sodium and salt.
2023;147(22):1715-1730. doi:10.1161/CIR.0000000000001146
National Heart, Lung, and Blood Institute.DASH eating plan.
