Too much salt in the American diet has become a serious health problem. Most people eat more sodium than their bodies need, which raises blood pressure and increases the risk of heart disease, stroke, and early death.
A big part of the issue comes from the high salt levels in processed foods like chips, pizza, bread, and fast food—common items in many people’s daily meals.
To help solve this, scientists have come up with a creative and simple idea: a salt substitute that tastes like regular salt but is healthier. This new blend is made of 75% regular salt (sodium chloride) and 25% potassium chloride. It keeps the salty flavor that people enjoy, but it lowers the total sodium content.
Even better, potassium has health benefits—it helps relax blood vessels and lowers blood pressure, making it a great addition to the mix.
The average American consumes about 3,400 milligrams of sodium every day, while health experts recommend no more than 2,300 milligrams. That’s a big gap. And it’s a major reason why high blood pressure, or hypertension, is so common in the U.S.
In 2015, researchers supported by the National Heart, Lung, and Blood Institute (NHLBI) introduced this salt substitute as a way to cut back on sodium without making food taste bland. It was seen as a low-cost, easy-to-use solution to a widespread health issue.
To test whether it really works in real life, Dr. Jaime Miranda and his team carried out a study in the Tumbes region of Peru. From 2014 to 2017, they tracked over 2,300 people in six villages, many of whom had little access to healthcare. These communities also had high rates of high blood pressure, making them a good place to test the new salt blend.
The researchers simply swapped regular salt with the new potassium-based blend in everyday cooking. The results were encouraging.
People in the villages saw clear drops in their average blood pressure, and fewer new cases of high blood pressure were recorded. Just as importantly, the study showed no harmful side effects, which means the substitute was safe for most people.
Even a small drop in blood pressure—like the 2 mm Hg seen in this study—can lead to big benefits. Experts say this kind of reduction can lower the risk of heart disease and stroke across a whole population. Dr. Miranda pointed out how easy and effective this switch could be for improving public health on a large scale.
However, the salt substitute isn’t for everyone. People with chronic kidney disease may not be able to handle extra potassium in their diet, which could lead to other health problems. That’s why it’s important to talk to a doctor before making major changes, especially if you have an existing medical condition.
While this new salt blend is a helpful tool, it’s not the only answer to managing high blood pressure. Other lifestyle changes are still very important. For example, the DASH diet—short for Dietary Approaches to Stop Hypertension—is a proven way to reduce blood pressure. It encourages eating more fruits, vegetables, whole grains, and low-sodium foods.
In the end, this simple switch in salt could make a big difference. By reducing sodium and adding potassium, the new blend offers a practical, tasty way to help people protect their hearts. When used alongside healthy eating habits and regular medical checkups, this small change could lead to better health and a longer life for millions.
If you care about blood pressure, please read studies about how diets could help lower high blood pressure, and 3 grams of omega-3s a day keep high blood pressure at bay.
For more health information, please see recent studies about how tea and coffee influence your risk of high blood pressure, and results showing this olive oil could reduce blood pressure in healthy people.
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