Cutting Salt: A Simple Way to Protect Your Heart

Heart disease and stroke are among the leading causes of death globally. But new research shows that reducing your risk might be easier than you think. A recent study suggests that a small change in your diet—something you’d barely notice—could have a real impact on your health.

Let’s explore what the researchers found and how this tiny adjustment could make a big difference.

The Study: One Small Change, Big Results

In a study involving over 15,000 people across 600 rural villages in China, researchers tracked older adults (60+) with a history of stroke. The participants were split into two groups: one continued using regular table salt, while the other group switched to a salt substitute made of 75% sodium chloride and 25% potassium chloride.

After five years, the results were impressive:

• 14% lower risk of having another stroke

• 30% lower risk of hemorrhagic stroke (a type of stroke caused by bleeding in the brain)

• 12% lower overall mortality rate

All from switching what they used in their salt shaker.

Why Does This Work?

It comes down to blood pressure. Sodium causes the body to retain more water, which increases blood volume and, ultimately, blood pressure. Over time, this extra pressure can damage blood vessels, increasing the risk of heart attacks and strokes.

A salt substitute helps in two ways. First, it reduces sodium intake. Second, it adds potassium—a mineral that helps relax blood vessels and balance sodium levels in the body. This dual effect can make a big difference in blood pressure.

Is This Just for Older Adults with a History of Stroke?

While the original study focused on that group, the benefits extended to the general population as well. Even people without a history of stroke saw a 12% reduction in overall death risk. Additional analysis showed that non-obese adults with high blood pressure were among those who benefited most.

More Than Salt: A Broader Approach to Lowering Blood Pressure

Swapping to a salt substitute is a great first step, but long-term health requires a more holistic approach. Here are three additional strategies I recommend to my patients:

1. Increase potassium-rich foods

Foods like bananas, leafy greens, beans, and lentils are great sources of potassium. Increasing potassium may have a stronger effect on lowering blood pressure than simply reducing sodium. One meta-analysis found that a daily intake of 3,000–4,700 mg of potassium could reduce blood pressure by up to 7 units.

These foods also provide fiber and other nutrients, making them even more beneficial.

2. Eat more fiber

Fiber helps regulate blood pressure, supports healthy weight loss, and improves digestion. A review of multiple studies showed that adding just 5 grams of fiber per day could reduce blood pressure by 2–3 units.

Fiber slows digestion, helps regulate blood sugar, and increases feelings of fullness—helpful for appetite control and long-term weight management.

3. Add more lean protein

High-protein diets can help lower blood pressure and support healthy weight loss. In one study, people who ate more protein had lower blood pressure, and those who also ate more fiber saw up to a 59% reduction in the risk of hypertension.

Lean proteins like legumes, fish, chicken, tofu, and eggs are great options.

Foods That Check All the Boxes

Some foods are especially powerful because they offer potassium, fiber, and protein in one package. These include:

• Lentils, chickpeas, and black beans

• Quinoa

• Brussels sprouts

• Avocados

• Nuts and seeds (like chia or flaxseed)

These nutrient-dense foods can play a big role in heart and vascular health.

What About Exercise and Lifestyle?

Diet is only one part of the equation. Regular physical activity, quality sleep, managing stress, and avoiding smoking are all essential for maintaining healthy blood pressure and reducing long-term disease risk.

Final Thoughts

This study is a great reminder that small, realistic changes can add up. Swapping out regular salt for a salt substitute is one of the easiest ways to lower your risk of stroke and heart disease—especially when combined with a diet rich in potassium, fiber, and protein.

Simple, science-backed habits really can make a lasting difference.

Research sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8055199/
https://pubmed.ncbi.nlm.nih.gov/24524886/
https://www.nejm.org/doi/full/10.1056/NEJMoa2105675
https://pubmed.ncbi.nlm.nih.gov/39318198/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11001572/
https://www.bmj.com/content/346/bmj.f1378.long
https://pmc.ncbi.nlm.nih.gov/articles/PMC6768815/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10184479/
https://pubmed.ncbi.nlm.nih.gov/25194158/