Salt vs. Sugar: How to Lower Blood Pressure for Good - Dr Jason Fung

🧂 Salt and Blood Pressure — What Dr. Fung Says
❗ Salt Isn’t the Main Culprit;
Dr. Fung has written and spoken critically about the conventional view that salt is a major cause of high blood pressure. According to him:
Large studies like INTERSALT did show a correlation between salt intake and blood pressure, but the effect was very small — e.g., even major sodium reductions might lower systolic blood pressure by only ~2 mm Hg.
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Populations that eat high amounts of salt don’t always have high blood pressure — e.g., some traditional societies with high salt intakes have low normal blood pressure and it doesn’t rise with age.
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There’s limited evidence that strictly reducing salt cuts deaths from cardiovascular disease.
Diet Doctor;
His general point: Salt restriction may modestly lower blood pressure, but salt may not be the underlying driver of hypertension in most people.
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🍬 Sugar (Especially Fructose) — A Bigger Problem, According to Fung
Dr. Fung emphasizes sugar — especially fructose — as a much more significant factor in metabolic dysfunction that leads to high blood pressure:
🔥 How Sugar May Raise Blood Pressure;
Metabolic effects of fructose: Unlike glucose, fructose is metabolized in the liver and readily turned into triglycerides and fat, contributing to fatty liver, insulin resistance, obesity, and metabolic syndrome.
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Insulin resistance link: Chronic high sugar intake (and starches that raise blood glucose) increases systemic insulin levels. High insulin promotes sodium retention and activates pathways that raise blood pressure. Fung often highlights insulin and metabolic dysregulation as the core problem leading to hypertension and other diseases.
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Blood vessel effects: Excess sugar (fructose) can increase oxidative stress and inflammation, both of which negatively affect blood vessels and blood pressure regulation.
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Dr. Fung’s messages often focus less on precise salt limits and more on reducing added sugars and refined carbohydrates to improve overall metabolic health and indirectly help blood pressure.
📊 Putting It Together: Salt vs. Sugar for Blood Pressure
Factor Impact According to Conventional Science Dr. Fung’s Emphasis
Salt intake Can increase blood pressure modestly in some people Not the root cause of hypertension for most; effect small
Sugar (esp. fructose & refined carbs) Excess linked to obesity, metabolic syndrome, and elevated BP Major contributor to metabolic dysfunction and high BP
Overall diet quality Key to blood pressure & health Central to reversing metabolic disease
In short:
➡️ Salt matters a bit — but its role is smaller and more nuanced than often portrayed.
Diet Doctor
➡️ Sugar and carbohydrate overload matter a lot — because they drive insulin resistance and metabolic dysfunction that lead to high blood pressure and other chronic conditions.
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🩺 What You Can Do to Lower Blood Pressure (Based on Fung + Evidence)
Here’s a practical, balanced approach inspired by Fung’s emphasis and broader evidence:
✅ Focus on metabolic health
Cut or greatly reduce added sugars and sugary drinks.
Limit refined carbohydrates (white bread, pastries, sugary cereals).
Choose whole foods: vegetables, lean proteins, healthy fats.
✅ Improve insulin sensitivity
Consider intermittent fasting/meal timing (his core area of focus) if appropriate for you — this can help lower insulin and support weight loss.
Include low–glycemic-index foods and adequate fiber.
✅ Maintain good electrolyte balance;
Avoid extreme low-salt diets unless medically indicated.
Ensure potassium-rich foods (bananas, spinach) which can help counteract sodium’s effects and support blood pressure regulation.

⚠️ Medical supervision
Always coordinate with a healthcare provider, especially if you’re on blood pressure or diabetes medications — diet changes can affect medication needs and electrolyte balance.
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