Is it Possible for Salt to Reduce Your Blood Pressure?

Key Takeaways
Restricting salt may not be best strategy.
Eating potassium, magnesium, calcium is important.
Salt intake not harmful for generally healthy people.
Cutting back on salt can be detrimental.
For most people, blood pressure remains normal with increased salt intake.
Low salt intake may have negative health effects.
Optimal sodium range for healthy adults is 3-6 grams/day.
Frequently Asked Questions
References

Overview

The relationship between salt and hypertension has long been a topic of concern, with medical professionals often advising individuals to reduce their salt intake. However, recent research suggests that decreasing salt consumption may not be the most effective approach for those with normal blood pressure or even individuals with high blood pressure. Studies presented at a conference and detailed in a new publication by a cardiovascular research expert propose that restricting salt intake could potentially have negative impacts on health. These findings challenge the traditional beliefs surrounding salt consumption and its effect on blood pressure regulation.

Salt intake and blood pressure correlation

A study carried out by the Boston University School of Medicine monitored a cohort of 2,632 individuals with normal blood pressure for a span of 16 years. The results indicated that blood pressure levels tended to rise as salt intake decreased, contradicting the widely accepted belief that reducing salt leads to lower blood pressure. Dr. Lynn Moore, an associate professor of medicine, shared these research outcomes at a conference, highlighting that higher sodium consumption might not be detrimental to generally healthy individuals. The study recommended that incorporating foods rich in potassium, magnesium, and calcium may be more beneficial in lowering blood pressure compared to solely focusing on reducing salt intake.

Debunking the salt myth

Dr. James diNicolantonio, a researcher at Saint Luke’s Mid America Heart Institute, challenges the conventional wisdom that limiting salt intake is advantageous. In his publication, "The Salt Fix," he dismantles the longstanding belief that salt is detrimental to health, underscoring that restricting salt could have adverse effects. DiNicolantonio traces the historical roots of the salt-blood pressure misconception to flawed research, emphasizing that for the majority of individuals, salt consumption does not significantly impact blood pressure. He suggests that reducing salt intake may not be necessary for those without high blood pressure.

The phenomenon of the "Korean Paradox"

Dr. diNicolantonio highlights the "Korean Paradox," where populations with high salt diets, such as the Japanese, French, and Koreans, exhibit low rates of cardiovascular disease. He enumerates potential negative consequences of low salt intake and argues that maintaining a moderate salt consumption range of 3 to 6 grams per day is optimal for overall health. For further details, please refer to the following sources:

References

Fadó R, Molins A, Rojas R, Casals N. Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients. 2022 Oct 5;14(19):4137. doi: 10.3390/nu14194137. PMID: 36235789; PMCID: PMC9572450.

Zhang R, Zhang M, Wang P. The intricate interplay between dietary habits and cognitive function: insights from the gut-brain axis. Front Nutr. 2025 Jan 29;12:1539355. doi: 10.3389/fnut.2025.1539355. PMID: 39944956; PMCID: PMC11813792.

"Food for the Brain" initiative by the Food for the Brain Foundation, a UK-based charity dedicated to raising awareness about the impact of nutrition and lifestyle on mental well-being and cognitive health.

6 Possible Causes of Brain Fog.

5 Causes of Brain Fog, Functional Medicine Meridian ID.

Brain Fog After Eating? These are the Worst Culprits.

How Your Diet Influences Brain Fog.

Brain Fog. Cleveland Clinic.

To Prevent Brain Fog at Work, Watch Wat (And How) You Eat.

Feeling Foggy? Here's How Nutrition Can Help.

Food allergy, intolerance, or sensitivity: What’s the difference, and why does it matter?

Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.