Cut Sodium From 3,500mg to 1,800mg — Blood Pressure Dropped 14 Points

My patient Mark, 52, had BP 132/88 at his annual physical. Not high enough for medication, but borderline. I suggested tracking sodium intake for 4 weeks.

His baseline: 3,500mg/day average. Biggest sources: restaurant meals, canned soup, bread. We cut eating out to once a week, swapped canned soup for homemade, switched to low-sodium bread.

4 weeks later: 1,800mg/day average. BP 118/76. That's a 14-point systolic drop and 12-point diastolic drop. No medication, no exercise changes, just sodium.

Key takeaway: If your BP is borderline (120-139/80-89), try cutting sodium for 2 weeks before considering medication. Track with an app. The results can be dramatic.