Table salt (sodium chloride) contains approximately 40% sodium and 60% chloride. Sodium is an essential mineral that attracts water. Consuming too much sodium causes the body to retain water, increasing blood volume and putting greater pressure on blood vessel walls, which raises blood pressure. This contributes to cardiovascular diseases such as heart failure, myocardial infarction, stroke, and chronic kidney disease.

The body needs a certain amount of sodium daily to maintain normal function. Adults should limit their sodium intake to 2,300 mg (equivalent to one teaspoon of salt) per day, but the ideal goal is below 1,500 mg to prevent high blood pressure.

"Reducing salt intake for just one week can help lower blood pressure to a similar extent as conventional blood pressure medications", said Dr. Ngoc, adding that this does not mean patients should stop their medication unless instructed by a doctor. When blood pressure is high, patients need to adopt a heart-healthy diet, adjust daily sodium intake, and combine it with medication.

Dr. Ngoc cited a study involving 213 individuals aged 50-75. Half the participants followed a high-sodium diet for one week, adding 2,200 mg of sodium daily to their meals. The other half consumed a low-sodium diet, ingesting only 500 mg of sodium. Results showed that most individuals on the low-salt diet experienced an average systolic blood pressure reduction of 8 mmHg compared to when they consumed a high-salt diet.

To reduce daily sodium intake, Dr. Ngoc offered the following tips:

- Increase whole foods like fresh fruits, vegetables, whole grains, and lean meats, instead of processed foods or fast food, as they contain less sodium.

- Cook at home to control the amount of salt added to dishes. Replace salt with lemon, as lemon can create a salty sensation in the mouth, similar to salt.

- Read nutrition labels and choose products that are low in or free of sodium.

- Use herbs such as turmeric, ginger, lemongrass, garlic, dill, and basil to enhance flavor instead of salt.

- Limit dipping sauces including fish sauce, soy sauce, fermented tofu, chili sauce, mayonnaise, and salt and pepper mixes.

In addition to medication and a low-salt diet, lifestyle changes also support healthy blood pressure. Individuals should increase their intake of vegetables and fruits, exercise regularly, limit or avoid alcohol, refrain from smoking, manage stress levels, and maintain a healthy weight. Patients with hypertension need to adhere to their doctor's treatment plan to keep their blood pressure ideally below 120/80 mmHg.

Thu Ha