Salt & Blood Pressure: What's the Link?

Understanding the Salt-Blood Pressure Connection

High blood pressure affects millions of South Africans, and excess salt is a major contributor. Here's what you need to know.

How Salt Affects Your Body

When you eat too much sodium:

1. Your body retains water to dilute the salt
2. This increases blood volume
3. Your heart works harder to pump blood
4. Blood vessel walls stiffen over time

Recommended Daily Intake

The World Health Organization recommends less than 2 grams of sodium per day (about 5g of salt – one teaspoon).

| Food | Sodium Content | |------|----------------| | 1 tsp table salt | 2,300 mg | | 1 slice bread | 150–200 mg | | 100g biltong | 1,200–2,000 mg | | 1 packet chips | 500–800 mg | | Fast food burger | 800–1,500 mg |

Easy Swaps to Reduce Salt

In the kitchen:

• Use herbs and spices instead of salt
• Rinse canned beans to remove ~40% of added salt
• Choose "low sodium" or "no added salt" products

When eating out:

• Ask for sauces on the side
• Skip the saltshaker
• Choose grilled over processed meats

Smart shopping:

• Read nutrition labels – compare sodium per serving
• Fresh is best – whole foods naturally have less sodium
• Watch for hidden salt in sauces, soups, and snacks

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Concerned about your blood pressure? Visit us for a free blood pressure check during pharmacy hours.