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Cutting Salt: A Simple Way to Protect Your Heart
Researchers studied nearly 16,000 older adults with a history of stroke from 600 rural villages in China. They divided the participants into two groups. The first group continued to use standard table salt. The second group was given a salt substitute that consisted of 75 percent sodium chloride and 25 percent potassium chloride.
Researchers monitored both groups for five years. After five years, the results were impressive:
- Participants who were given the salt substitute were 14 percent less likely to experience another stroke.
- Participants who were given the salt substitute were 30 percent less likely to experience hemorrhagic stroke. Hemorrhagic stroke occurs when there is bleeding in the brain.
- Overall mortality rates were 12 percent lower for the participants who received the salt substitute compared to the participants who did not receive the salt substitute.
How does a salt substitute affect blood pressure? Sodium in the body retains water and therefore increases the volume of blood. Increased blood volume puts increased pressure on blood vessels. This excessive pressure damages blood vessels and increases the risk of heart attacks and strokes.
A salt substitute works in two ways. It has a reduced amount of sodium. It also includes potassium. Potassium aids in relaxing blood vessels. Potassium balances the level of sodium in the body. Together, these effects can significantly decrease blood pressure.
Are these findings limited to older adults with a history of stroke?
While the initial study included older adults with a history of stroke, the study's findings suggest that everyone will benefit from using a salt substitute. As noted earlier, the study found a 12 percent reduction in overall mortality rates for the participants who used a salt substitute regardless of whether they had experienced a previous stroke.
Additional data analysis revealed that non-obese adults with high blood pressure were the largest group of individuals who benefited from the use of a salt substitute. While replacing regular salt with a salt substitute is a good starting point for helping to lower blood pressure, many factors contribute to an individual's long-term health. Consider the following three approaches to reducing blood pressure:
1. Increase Potassium-Rich Foods.
Increasing the number of potassium-rich foods in an individual's diet may produce an even greater reduction in blood pressure than decreasing the amount of sodium consumed. According to a meta-analysis of several studies, a person's daily potassium intake should be at least 3,000 to 4,700 milligrams to potentially lower blood pressure by up to seven units.
Potassium-rich foods in addition to providing potassium also provide fiber and other nutrients. Therefore, they offer added health benefits.
2. Eat More Fiber.
Fiber contributes to regulating blood pressure. Additionally, fiber promotes healthy weight loss and enhances digestive health. A meta-analysis of multiple studies found that an increase of only five grams of fiber per day can result in a reduction in blood pressure by two to three units.
Fiber works in several ways to help regulate blood pressure. It delays the digestion of food, regulates blood sugar, and creates sensations of fullness that aid in maintaining a healthy weight. Learn more about fiber and longevity.
3. Add More Lean Protein.
Studies have shown that eating high-protein diets can promote healthy blood pressure and facilitate weight loss. Individuals who consume more protein had lower blood pressure. Those who consumed more fiber in addition to higher amounts of protein experienced reductions in the risk of developing hypertension of up to 59 percent.
Examples of lean proteins include legumes; fish; poultry; tofu; and eggs.
Foods That Provide Multiple Nutrients.
Certain foods provide potassium, fiber, and protein. These foods include:
- Lentils, chickpeas, and black beans
- Quinoa
- Brussels sprouts
- Avocados
- Nuts and seeds such as chia seeds or flaxseeds
These nutrient-dense foods can greatly contribute to cardiovascular health.
What About Diet and Lifestyle?
Replacing salt with a salt substitute is only one factor. Maintaining a consistent level of physical activity, getting adequate rest, managing stress, and abstaining from smoking can greatly improve the likelihood of maintaining a healthy blood pressure and minimizing the risk of chronic diseases throughout life. See small amounts of exercise and health gains for more information regarding the positive outcomes of engaging in physical activities.
Conclusion
This study demonstrates the potential for small, realistic changes to have a significant impact. Replacing regular salt with a salt substitute is a simple way to lower the risk of experiencing a stroke and suffering from heart disease. Combining a salt substitute with a diet rich in potassium, fiber, and protein will create a solid foundation for promoting lifelong cardiovascular health.