Most people do not think much about salt when they eat. A little salt on fries, soup, bread, or pizza may seem harmless.
But health experts say that many people are eating far too much salt every day, and this may quietly increase the risk of serious diseases over time.
In the United States, the average person consumes more than 3,400 milligrams of sodium daily. This is much higher than the recommended limit of 2,300 milligrams a day suggested by health experts.
Sodium is the main part of regular table salt, and too much of it can raise blood pressure. High blood pressure, also called hypertension, is a major risk factor for heart disease, stroke, kidney disease, and other dangerous health problems.
One reason it is so easy to consume too much sodium is that salt is hidden in many common foods. Pizza, burgers, chips, processed meats, canned soups, sauces, frozen meals, and even bread often contain large amounts of sodium. Many people may not realize how quickly these foods can push them above the recommended daily limit.
Researchers around the world have been searching for practical ways to reduce sodium intake without forcing people to completely give up the salty flavor they enjoy. One promising solution is a new type of salt substitute that tastes very similar to regular salt but may be much healthier for the heart.
This special salt blend is made from 75% regular salt, also known as sodium chloride, and 25% potassium chloride. The important difference is the added potassium.
While sodium can increase blood pressure when consumed in high amounts, potassium often has the opposite effect. Potassium helps blood vessels relax and may help lower blood pressure naturally.
Potassium is found in many healthy foods, including bananas, oranges, spinach, potatoes, beans, tomatoes, and other fruits and vegetables. Unfortunately, many people do not get enough potassium in their diets. By replacing some sodium with potassium, researchers hoped they could create a healthier salt that people would still enjoy using every day.
The idea was first developed in 2015 with support from the National Heart, Lung, and Blood Institute, also known as the NHLBI. Scientists believed that even a small reduction in blood pressure across a large population could prevent many cases of heart disease and stroke.
To test the salt substitute in real life, Dr. Jaime Miranda and his research team carried out a major study in the Tumbes region of Peru. Between 2014 and 2017, the researchers worked with more than 2,300 people living in six villages. The participants included adults from many age groups, ranging from 18 years old to over 65.
Instead of using regular salt in their homes, families were given the new potassium-enriched salt blend. Researchers then monitored the participants’ health over time to see whether the change made a difference.
The results were encouraging. People using the new salt substitute experienced lower blood pressure on average. There were also fewer new cases of hypertension among the participants.
Although the drop in blood pressure may seem small, experts say even a decrease of around 2 mm Hg can significantly reduce the risk of strokes and heart attacks when applied across a large population.
The study also found that the salt substitute was generally safe and easy for people to use. Participants accepted the taste well, and researchers reported no serious side effects during the study period. This is important because many health programs fail when people dislike the taste of healthier alternatives.
Dr. Miranda explained that this kind of simple dietary change could be especially helpful in communities where healthcare services are limited. A small adjustment in daily cooking habits may help many people improve their heart health without expensive medical treatments.
Still, experts warn that potassium-enriched salt is not suitable for everyone. People with chronic kidney disease or certain other medical conditions may struggle to remove excess potassium from the body.
In these cases, high potassium levels can become dangerous. For this reason, doctors recommend that people with kidney problems or those taking certain medications speak with a healthcare professional before changing to potassium-based salt substitutes.
Health experts also stress that this salt blend is not a magic cure. Lowering blood pressure usually requires several healthy lifestyle habits working together. Eating a balanced diet, exercising regularly, maintaining a healthy weight, reducing stress, avoiding smoking, and getting enough sleep all play important roles in protecting heart health.
Many doctors recommend the DASH eating plan, which stands for Dietary Approaches to Stop Hypertension. This eating plan encourages people to eat more fruits, vegetables, whole grains, nuts, lean proteins, and low-fat dairy foods while reducing processed foods high in salt, sugar, and unhealthy fats.
The new salt substitute may work especially well when combined with these healthy habits.
Researchers continue to study better ways to prevent high blood pressure because hypertension affects millions of people worldwide. Often called a “silent killer,” high blood pressure may not cause obvious symptoms for many years while slowly damaging the heart and blood vessels.
The findings from the Peru study suggest that replacing part of the sodium in everyday salt with potassium could become one useful tool in improving public health. It is a simple idea, but sometimes small changes made by many people can create very large health benefits over time.
The research discussed in this article was supported by the National Heart, Lung, and Blood Institute and carried out by Dr. Jaime Miranda and his research team in Peru.
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