Salt, composed of sodium and chloride, increases blood pressure primarily by expanding blood volume. As sodium levels rise, it draws water from surrounding tissues and blood, increasing circulatory fluid volume. This added volume puts greater pressure on blood vessel walls, resulting in elevated blood pressure.

Consuming salty food can raise blood pressure within 30 minutes. Typically, the kidneys remove excess sodium and restore fluid balance. Depending on kidney function, this effect can last longer, sometimes for several days. However, a consistently high-salt diet is unhealthy. Reducing salt intake helps lower high blood pressure.

Excess sodium can damage blood vessels that carry blood throughout the body. Arteries normally expand and contract to regulate blood pressure and deliver oxygen and nutrients. Consistently eating too much salt over time can narrow and harden arteries, leading to constricted blood vessels unable to dilate normally. These changes contribute to increased blood pressure.

Kidneys help balance fluids and salts while removing waste products through urine. Too much salt causes the kidneys to retain excess fluid, raising blood pressure, especially in those with kidney disease. A healthy diet should not exceed 2,300mg of sodium per day.

To reduce dietary salt, consider these tips:

Check nutrition labels for sodium content and choose "no sodium" or "no salt added" options. Prioritize fresh meat, seafood, and poultry over smoked or processed meats. Use less salt when cooking and substitute with spices and herbs for flavor. After reducing salt intake, food might taste bland initially, but your taste buds will adjust over time.

Potassium, an essential electrolyte for bodily functions, helps lower blood pressure. The American Heart Association recommends potassium in the diets of healthy adults. Potassium-rich foods include: leafy greens like spinach and kale; beets; bananas; kiwis; guavas; prunes; fruit juices; coconut water; beans; potatoes; sweet potatoes; yams; tomatoes; and yogurt.

Not everyone should increase potassium intake. Those with kidney disease should consult their doctor, as their bodies may not regulate potassium properly, leading to dangerously high potassium levels (hyperkalemia).

Some medications and supplements can also elevate potassium levels. Consult a doctor before use.

Le Nguyen (According to Very Well Health)