The Top Habit To Stop By 50 To Lower Your Risk of High Blood Pressure – Parade
Here’s why it’s easy to miss—and what you can do about it.
If you have high blood pressure, there’s one habit cardiologists really want you to quit: eating too much salt—especially the hidden kind in everyday foods.
Heart disease remains the leading cause of death in the U.S., and in 2025, the American Heart Association pointed to hypertension (high blood pressure) as a major reason why. The good news? You can take steps right now to reduce your risk.
“Hypertension raises the chance of heart attacks, strokes, and heart failure,” says Dr. Bradley Serwer, an interventional cardiologist and Chief Medical Officer at VitalSolution. “But it’s treatable—and catching it early makes a big difference.”
While medication can help manage blood pressure, lifestyle changes are just as important. And one of the easiest things to overlook is your salt intake.
Why Salt is a Silent Danger for People With High Blood Pressure
“Sodium affects how your kidneys handle water,” explains Dr. Cheng-Han Chen, a board-certified cardiologist and director at MemorialCare Saddleback Medical Center. “When you eat too much salt, your body holds onto extra water. This adds pressure to your blood vessels, which raises your blood pressure.”
The American Heart Association recommends no more than 2,300 mg of sodium per day for most adults. But if you already have high blood pressure, kidney disease, or heart problems, your daily limit should be closer to 1,500 mg.
Sneaky Salt Sources You Might Be Missing
It’s not just the saltshaker you need to worry about. Most of the sodium people eat comes from processed foods like:
- Canned soups
- Frozen meals
- Deli meats
- Sauces and salad dressings
- Bread and even breakfast cereals
Many of these foods don’t taste salty, but they’re loaded with sodium. That’s why reading nutrition labels is key.
Tips to Lower Your Salt Intake
Here’s what cardiologists recommend:
- Cook at home more often using fresh ingredients.
- Use herbs and spices instead of salt to flavor your meals.
- Check food labels for sodium content—aim for products labeled “low sodium.”
- Rinse canned foods like beans and vegetables to wash away extra salt.
- Be mindful when dining out—ask for sauces and dressings on the side.
The Bottom Line
If you have high blood pressure, cutting back on salt is one of the most powerful things you can do to protect your heart. It’s easy to overlook, but with a few simple changes, you can take control of your health and reduce your risk of serious heart problems.
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