Many people in the U.S. eat too much salt without realizing it. Foods like pizza, chips, burgers, and bread are full of hidden sodium. This high salt intake—averaging more than 3,400 milligrams per day—goes well beyond the recommended limit of 2,300 milligrams.
Eating too much salt can raise blood pressure and increase the risk of heart disease, stroke, and even early death. That’s why researchers have been looking for ways to help people cut back on salt without giving up the flavor they love.
A major step forward came in 2015, when scientists supported by the National Heart, Lung, and Blood Institute (NHLBI) developed a new kind of salt. This salt blend is made of 75% regular salt (sodium chloride) and 25% potassium chloride.
Potassium is a mineral found naturally in foods like bananas, spinach, and potatoes. It helps relax blood vessels and lower blood pressure, making it a smart replacement for part of the sodium in salt.
The idea behind this new salt is simple: give people the same salty taste they’re used to, but with less sodium and a helpful boost of potassium. This way, it becomes easier for people to protect their heart health without drastically changing their diets.
To test whether this salt substitute really works in the real world, Dr. Jaime Miranda and his team ran a large community study in Peru.
Between 2014 and 2017, they introduced the salt blend to six villages in the Tumbes region, where access to healthcare is limited and many people suffer from high blood pressure. The study involved 2,376 people ranging in age from 18 to over 65.
The results were promising. People who used the new salt blend saw a drop in blood pressure, and there were fewer new cases of high blood pressure compared to those who continued using regular salt.
The average drop in blood pressure was just 2 mm Hg, but even this small change can lower the risk of stroke and heart disease in a big way. Importantly, no serious side effects were reported, showing that the salt substitute was safe for most people in the study.
Dr. Miranda emphasized that this simple switch—replacing regular salt with the new blend—could be a powerful, low-cost tool for improving public health, especially in areas where medical care is limited. It could benefit people of all ages and help prevent serious health problems before they start.
However, there are some warnings. People with kidney problems may not be able to handle the extra potassium in the salt substitute. Their kidneys may struggle to remove potassium from the body, which could be dangerous. That’s why anyone considering this change should first talk to their doctor, especially if they have a chronic health condition.
While this salt blend isn’t a cure-all, it’s a useful part of a bigger plan to improve heart health. Doctors still recommend following the DASH diet (Dietary Approaches to Stop Hypertension), which encourages eating lots of fruits, vegetables, whole grains, and low-sodium foods.
Regular exercise, staying at a healthy weight, and avoiding smoking and too much alcohol also play key roles.
In short, the new salt substitute offers a promising way to help people lower their blood pressure without giving up the taste of salt. When combined with other healthy habits, it could make a real difference in the fight against heart disease and stroke.
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