Many people love salty foods like pizza, chips, burgers, and bread.
But in the U.S., the average person eats too much salt, consuming over 3,400 milligrams of sodium per day—far above the recommended limit of 2,300 milligrams.
Too much salt can lead to high blood pressure, which increases the risk of heart disease, stroke, and even early death.
Because of this, researchers have been searching for ways to reduce salt intake while keeping food tasty.
In 2015, scientists supported by the National Heart, Lung, and Blood Institute (NHLBI) developed a new salt blendthat contains 75% regular salt (sodium chloride) and 25% potassium chloride.
Potassium is a key mineral found in fruits and vegetables, and it helps relax blood vessels and lower blood pressure.
To test whether this salt substitute could reduce high blood pressure, Dr. Jaime Miranda and his team ran a large study in Peru in 2020.
Testing the Salt Substitute in Peruvian Villages
The study focused on six villages in the Tumbes region, where many people have limited access to blood pressure medication due to low income. A total of 2,376 participants, aged 18 to over 65, took part in the research, which lasted from 2014 to 2017.
At first, some participants switched to the salt substitute, while others continued using regular salt. Later, everyone transitioned to the new salt.
The results were impressive:
- The number of new high blood pressure cases was cut in half.
- Average blood pressure levels dropped.
- No serious side effects were observed.
Even a small 2 mm Hg reduction in blood pressure can lead to a 10% lower risk of stroke-related deaths and a 7% lower risk of heart disease deaths.
Dr. Miranda emphasized the importance of these findings, saying, “Our study is one of the first to show that replacing regular salt with a healthier alternative can help lower blood pressure across an entire community.”
Health experts agree that while salt substitutes are promising, they should be used along with other healthy habits, like eating more fruits and vegetables and exercising regularly.
Dr. George Mensah from NHLBI highlighted the importance of community-wide efforts to improve heart health. However, Dr. Miranda warned that salt substitutes may not be safe for people with kidney disease, as they may have trouble processing potassium. Anyone considering switching to a salt substitute should consult a doctor first.
This study offers a simple and practical way to lower blood pressure and reduce health risks. However, experts say that a balanced diet, such as the DASH (Dietary Approaches to Stop Hypertension) eating plan, which focuses on fruits, vegetables, whole grains, and low-sodium foods, remains one of the best ways to maintain a healthy heart.
By making small changes like using a healthier salt alternative, millions of people could reduce their risk of high blood pressure and heart disease—without giving up the flavor they love.
If you care about high blood pressure, please read studies about breakfast for better blood pressure management, and the gut feeling that lowers blood pressure.
For more health information, please see recent studies about how the dash diet helps lower blood pressure, and how to eat your way to healthy blood pressure.
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