Cutting sodium and following the DASH diet: a powerful combo for lowering blood pressure

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Did you know that a simple change in your diet can help lower your blood pressure?

A recent study presented at the American Heart Association’s Scientific Sessions revealed the benefits of combining a reduced sodium intake with the DASH diet.

In this article, we’ll explore the study’s findings and understand how this combination can help adults with hypertension.

Researchers conducted a study involving 412 adults with different systolic blood pressure levels. The participants were divided into four categories based on their blood pressure readings.

They followed either a low-sodium diet or the DASH diet for four weeks. The DASH diet focuses on consuming fruits, vegetables, whole grains, low or fat-free dairy, fish, poultry, beans, seeds, and nuts.

The Benefits of the DASH Diet and Sodium Reduction

Both the low-sodium and DASH diets have previously been known to help lower high blood pressure. However, this study examined the effects of combining the two diets in adults with hypertension. The results were promising.

Participants who reduced their sodium intake experienced lower systolic blood pressure compared to those with higher sodium consumption.

This suggests that cutting back on sodium can have a positive impact on blood pressure.

Participants who followed the DASH diet without reducing their sodium intake also showed lower blood pressure levels compared to those with similar sodium consumption but not on the DASH diet.

The DASH diet, with its emphasis on fruits, vegetables, whole grains, and lean proteins, has proven to be effective in controlling high blood pressure.

The most significant reductions in blood pressure were observed in participants with higher systolic blood pressure levels (over 150 mmHg) who followed the low sodium-DASH diet.

This combined approach showed the greatest impact on lowering blood pressure, especially for individuals with more severe hypertension.

While the study yielded positive results, the researchers acknowledge the need for further research.

Specifically, they aim to determine if the combination of the low sodium-DASH diet has the same effects on adults with systolic blood pressure readings above 160 mmHg.


Lowering blood pressure doesn’t have to be complicated. The combination of reducing sodium intake and following the DASH diet has been shown to have a significant impact on blood pressure levels in adults with hypertension.

By incorporating more fruits, vegetables, whole grains, and lean proteins into your diet while reducing sodium, you can take control of your blood pressure and improve your overall cardiovascular health.

It’s a simple yet powerful approach to maintaining a healthy heart.

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