Myth: “Without salt, everything tastes bland and blood pressure is genetically predetermined.” Both statements are incorrect. Studies show that high salt consumption significantly increases blood pressure and cardiovascular risk – independently of blood pressure, for instance, through vascular damage and inflammation ^[1]. Surprisingly, the WHO recommends less than 5 g of salt per day, yet worldwide we average around 10.8 g – more than double ^[2]. For high performers, this means: those who smartly reduce salt and increase potassium will noticeably gain vascular health, energy, and longevity.

Hypertension arterielle Hypertoniepersistently elevated pressure in the body’s arteries occurs when the heart and blood vessels are chronically overloaded. Salt is primarily composed of sodium chloride. Sodiummineral that regulates fluid balance binds water in the body; as sodium intake increases, more fluid circulates in the vascular system – the pressure rises. Potassiumantagonist of sodium, promotes vasodilation and sodium excretion acts to lower pressure, supports the function of the endothelial functionperformance of the inner vascular layer in regulating vessel diameter and blood flow, and helps to excrete excess sodium. Critically, in many industrialized nations, the majority of salt comes from processed foods and out-of-home meals, not from the salt shaker ^[2]. Those who are unaware of their intake often overestimate their own “salt discipline.” The goal is not to forgo enjoyment but to have a salt-smart kitchen: natural flavors, textures, and potassium richness replace hidden sodium – and sustainably protect the vessels.

Too much salt raises blood pressure and significantly increases the risk of cardiovascular diseases ^[2]. Recent data also show blood pressure-independent damage: Excess sodium can disrupt the glycocalyxprotective sugar layer on the endothelium, reduce nitric oxide production, promote inflammation, and increase vascular stiffness – even in people without hypertension ^[1]. The consequence is atherosclerotic changes that undermine performance and longevity. At the same time, alcohol and smoking exacerbate the problem: Frequent alcohol consumption is consistently associated with higher hypertension prevalence ^[3], while tobacco structurally burdens the vessels and functionally weakens the right side of the heart – an additional strain on the cardiopulmonary system ^[4][5]. Potassium provides a counterbalance: Higher potassium intake lowers blood pressure, especially in combination with reduced sodium, and reduces cardiovascular events ^[6][7].

A comprehensive overview underscores that global salt levels far exceed recommendations and that reducing sodium lowers blood pressure, stroke, and cardiovascular risks. Relevance for everyday life: The main source of sodium varies by region, coming from processed foods or intensely seasoned cooking, which is why structured reduction strategies – from product choice to recipe formulation – are effective ^[2]. A second study shows that salt not only acts through pressure: it damages the vascular lining, worsens nitric oxide availability, promotes inflammation, and even affects gut microbiota and immune response – mechanisms that can accelerate atherosclerosis. Thus, high salt consumption becomes an independent, modifiable residual risk factor – even under otherwise good therapy ^[1]. Additionally, a large-scale population project shows that frequent drinking – even several times a week – is associated with higher hypertension rates, while occasional consumption has sex-specific effects. In practice, this means: alcohol frequency and metabolic accompanying factors influence the blood pressure pathway – interventions should be personalized ^[3].

- Cook more often at home and actively control salt: Use measuring spoons or smart kitchen aids to track salt addition; studies are testing devices that facilitate this and aim to measurably reduce sodium intake ^[8].
- Opt for salt-free or low-salt products: Choose “no/low sodium” variants for bread, broth, spice blends, and sauces. This will help you approach the WHO goal of <5 g salt/day – a clear lever for reducing stroke and heart risks ^[2][2].
- Integrate potassium boosters daily: Bananas, spinach, beans, potatoes, or yogurt help balance sodium, promote vasodilation, and support sodium excretion – especially effective when combined with salt reduction ^[6].
- Avoid highly processed foods: Ready-made pizza, sausages, chips, instant sauces, and restaurant dishes are the biggest hidden sources of salt; reducing them lowers blood pressure and cardiovascular events at the population level ^[9][2].

Smartly reduce salt, intelligently increase potassium: this is the quick path to more stable blood pressure values, better vascular function, and sustainable performance. Those who redefine enjoyment – rich in flavors rather than sodium-rich – invest daily in longevity and mental as well as physical energy.