Many of us reach for the salt shaker without a second thought. But if you have diabetes, the connection between sodium and high blood pressure deserves your attention. High blood pressure is a common companion to diabetes, and excessive sodium intake can make it worse.
Sodium causes your body to retain water, which increases blood volume and raises blood pressure. This extra strain can lead to serious complications over time, including damage to your heart, kidneys, and blood vessels. Since people with diabetes already have increased risks for cardiovascular and kidney problems, managing sodium intake is especially critical.
A hidden source of sodium is processed foods, canned soups, frozen meals, and many popular sauces or seasoning blends. Even foods that don’t taste salty can contain surprisingly high sodium levels. Home cooking can also go heavy on salt if you’re not mindful, especially if you use pre-packaged spice mixes or salty condiments.
Reducing sodium intake doesn’t mean flavor sacrifice. Instead, experiment with herbs, spices, citrus juices, garlic, and vinegar to add zest to your dishes without extra salt. Cooking fresh meals from scratch is a great way to control sodium, but it also requires reading nutrition labels carefully when using any packaged ingredients.
Besides diet, other lifestyle factors influence blood pressure—regular physical activity, maintaining a healthy weight, limiting alcohol, and managing stress all play a role.
Cutting back on sodium is a simple yet powerful way to protect your heart and kidneys, two organs particularly vulnerable in diabetes. By making small, consistent changes in your cooking habits, you can lower your blood pressure and support better overall diabetes health.
