Too much salt is a big problem in many people’s diets, especially in the United States. On average, Americans eat more than 3,400 milligrams of salt every day—much more than the recommended limit of 2,300 milligrams.
This high intake mostly comes from processed foods like pizza, chips, burgers, and bread. Eating too much salt is linked to high blood pressure, which can increase the risk of heart attacks, strokes, and early death.
To help solve this problem, scientists created a new type of salt that is healthier but still tastes like regular salt. This salt substitute is made of 75% regular salt (sodium chloride) and 25% potassium chloride. It was developed in 2015 by researchers supported by the National Heart, Lung, and Blood Institute (NHLBI).
The idea behind it is simple: keep the salty flavor that people enjoy while using less sodium and adding potassium, which is known to help lower blood pressure. Potassium is a mineral found naturally in foods like bananas, potatoes, and spinach. It helps the body by relaxing blood vessels, which can reduce blood pressure.
To find out if this salt substitute really works in everyday life, Dr. Jaime Miranda and his team ran a large study in the Tumbes region of Peru. This area was chosen because it had high rates of high blood pressure and limited access to doctors and healthcare.
From 2014 to 2017, the researchers worked with 2,376 adults from six different villages. Participants were between 18 and over 65 years old, and they all used the new salt blend instead of regular table salt during the study.
The results were encouraging. People who used the salt substitute had lower blood pressure over time. The number of new cases of high blood pressure also dropped.
Importantly, no harmful side effects were seen in the people who used the salt substitute. Even a small drop in blood pressure—just 2 mm Hg—can make a big difference, lowering the chances of serious problems like stroke and heart disease.
Dr. Miranda said that one of the best things about this new salt is how easy it is to use. People don’t have to change what they eat drastically—they can just swap their usual salt for the new blend. This makes it a simple tool that could help many people, especially in areas where access to healthcare is limited.
However, this new salt may not be right for everyone. People with kidney problems may have trouble handling extra potassium in their diets. For them, too much potassium could be dangerous. That’s why it’s important to talk to a doctor before making changes to your diet, especially if you have a medical condition.
While the salt substitute is a helpful step, experts say it’s not a magic fix. It should be part of a bigger plan to stay healthy. Following a heart-friendly diet like the DASH (Dietary Approaches to Stop Hypertension) plan is still key. This kind of diet includes lots of fruits, vegetables, whole grains, and low-sodium foods, and it helps support healthy blood pressure levels.
In short, the new salt blend is a promising and simple way to cut down on sodium while keeping the taste people love. It won’t replace the need for other healthy habits, but it can play an important role in preventing high blood pressure and protecting heart health for people of all ages.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and coconut sugar could help reduce blood pressure and artery stiffness.
For more information about blood pressure, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing plant-based foods could benefit people with high blood pressure.
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