Reducing the amount of salt in your food may seem tedious, but the payoff could be just as great as lowering your risk of death, a new study finds.

A new study published Monday in the journal Annals of Internal Medicine found that using salt substitutes when cooking reduces the risk of premature death from all causes and cardiovascular disease.

“We are pleased to provide evidence that salt substitutes are effective in improving cardiovascular disease outcomes when used long-term for up to 10 years,” said lead author of the study and assistant professor at the Institute for Scientific Evidence. said one Dr. Loai Albarkhuni. Healthcare based at Bond University, Australia. “Previous synthesis has tended to focus on short-term results, as short as two weeks.”

The study is a systematic review of 16 randomized controlled trials published up to August 23, 2023, involving a total of 35,251 participants with an average age of approximately 64 years and a higher than average risk of cardiovascular disease. participated. The trials were mainly conducted in China, with the remainder in the United Kingdom, Taiwan, Peru, the Netherlands and Norway.

Two-thirds of the findings came from China, and the authors were “surprised that so little salt substitution research has been done outside of Asian countries,” Albarkhuni said. “This is part of the reason why we graded the evidence for Westerners as ‘low to very low certainty’; simply validating that salt substitutes are just as effective in Western settings. There just isn’t enough evidence to do so.”

The authors found that salt substitution was also associated with lower urinary sodium and blood pressure, an effect similar to that of blood pressure medications. Albarkhuni said that could explain the lower risk of death.

The authors acknowledged that some of the salt substitutes were not tested in the trial and some were purchased by participants rather than given by researchers.

The tests compared the use of table salt, made with approximately 100% sodium chloride and in some cases iodine, to the use of salt substitutes consisting of 25% to 30% potassium chloride and 60% to 75% sodium chloride. did.

Another reason why this study’s findings are difficult to apply to Western contexts is that salt consumption patterns in North America are driven by processed and take-home foods, whereas consumption in research contexts is more likely to be consumed at home. “is more dependent on the large amounts of salt added during meal preparation.” ” Albarkhuni said.

“This is not the strongest study to draw many conclusions from at this point,” said Andrew Freeman, a preventive cardiologist and director of cardiovascular prevention and wellness at National Jewish Health in Denver. the doctor said. “But removing sodium salts from the diet is a big plus, and adds to the growing body of evidence and noise signals that getting potassium from the diet is better.”

And “we know potassium is beneficial, but salt is salt,” added Freeman, who was not involved in the study. “If it’s sodium chloride, potassium chloride, magnesium chloride, it’s all salt. And the best way to get potassium into your body is by eating fruits and vegetables. That’s where potassium is most abundant. I am.”

reduce salt intake

The American Heart Association’s ideal daily sodium intake limit is 1,500 milligrams per day for most adults, especially those with high blood pressure, and should not exceed 2,300 milligrams per day.

“If the majority of your food intake comes from packaged foods or restaurant foods, your sodium intake may be too high,” Albarquoni said in an email. “There are several physical signs that you may be consuming too much sodium, including bloating and swelling, fatigue, high blood pressure, and increased thirst and urination.”

If you are concerned about your intake, you can seek medical or nutritional advice from a professional, al-Barkhuni added.

When purchasing processed foods, check the label for sodium content. Some foods, such as chicken and cereal, may contain more sodium than you realize, Freeman said. One standard-sized pickle typically contains about 1,500 milligrams of salt, he added.

Experts say that in addition to reducing salt intake by simply eliminating it from home-cooked meals, you can purchase salt substitutes with a similar composition to those used in the study or add flavor to your food instead. You can also use unsalted seasonings to add it.

The authors note that further research is needed to confirm whether salt replacements like the one in this study are safe for patients who are “sensitive to micronutrient manipulation,” including those who are sensitive to potassium, such as those with renal failure. He said he recognized it.

Low-sodium foods may feel boring at first, but your taste buds can get used to them within just a few weeks, so give yourself time to adjust, Freeman says.

“It’s also important to remember that reducing sodium intake is just one way to reduce cardiovascular risk without drugs,” Albarkhuni said. “Dietary changes, quitting smoking, and increasing physical activity can also have an impact. Salt substitutes are not the holy grail for eradicating cardiovascular disease, but they are one piece of the puzzle that may help.”

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