Salt Substitutes May Reduce Risk of Premature Death, Study Suggests

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New research has found that reducing salt in your food may seem dull, but the benefits could be significant, such as lowering the risk of death.

Using a salt substitute when cooking has been found to reduce the risk of early death from any cause or cardiovascular disease, according to a recent study published in the journal Annals of Internal Medicine.

The study's senior author, Dr. Loai Albarqouni, an assistant professor at the Institute for Evidence-Based Healthcare at Bond University in Australia, expressed excitement over the findings. He highlighted that salt substitutions have shown long-term effectiveness in improving cardiovascular outcomes, up to a period of 10 years. Previous research primarily focused on short-term outcomes lasting only two weeks.

Using a salt substitute could lower your risk of dying early, according to new research.

Using a salt substitute could lower your risk of dying early, according to new research.

The study looked at 16 randomized controlled trials that included a total of 35,251 participants. These trials were published before August 23, 2023, and involved individuals around the age of 64 who had a higher risk for cardiovascular disease. Most of the trials took place in China, with a few others conducted in the United Kingdom, Taiwan, Peru, the Netherlands, and Norway.

With the majority of research findings on salt substitution coming from China, the authors expressed surprise at the lack of research in non-Asian countries. According to Albarqouni, this is why the evidence for the effectiveness of salt substitutes in Western populations is graded as 'low to very low certainty' - there is simply not enough evidence to support its effectiveness in Western contexts.

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Salt substitution was found to reduce sodium levels in urine and blood pressure, similar to the effects of blood pressure medications. This could be a reason for the decreased risk of death, according to Albarqouni.

In the trials, some of the salt substitutes used were not verified, and participants bought some of them instead of receiving them from researchers, as noted by the authors.

The trials compared the use of common salt — made of about 100% sodium chloride, occasionally with added iodine — with using a salt substitute comprised of 25% to 30% potassium chloride and 60% to 75% sodium chloride.

Another reason why applying the findings to a Western context is difficult is that salt consumption patterns in North America are “driven by processed and takeaway food, while consumption in the research context is more driven by the high amount of salt added during home food preparation,” Albarqouni said.

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According to Dr. Andrew Freeman, a preventative cardiologist, it is important to note that this study may not provide definitive conclusions. However, it does contribute to the growing evidence that reducing sodium intake and increasing potassium intake can have significant health benefits.

And according to Freeman, who was not part of the study, although potassium is good for us, salt is still salt. Whether it's sodium chloride, potassium chloride, or magnesium chloride, it's all considered salt. The most effective way to increase your potassium levels is by consuming fruits and vegetables, as they are rich in potassium.

Reducing the amount of salt you consume

The American Heart Association recommends a daily sodium limit of 1,500 milligrams for most adults, especially those with high blood pressure. They advise not exceeding 2,300 milligrams per day.

According to Albarqouni, if most of your food comes from packaged or restaurant meals, chances are you are consuming too much sodium. Some signs of excessive sodium intake include bloating, tiredness, high blood pressure, increased thirst, and frequent urination.

If you're worried about how much salt you're consuming, Albarqouni suggests consulting a healthcare provider or nutritionist for advice.

When purchasing packaged foods, be sure to read the labels and check the sodium content. Freeman warns that certain foods, like poultry and cereals, may have higher levels of salt than you realize. For example, a standard-size pickle can contain about 1,500 milligrams of salt.

Experts suggest that aside from reducing salt intake by omitting salt in your homemade dishes, you can also explore alternatives like salt substitutes that are similar to the ones tested in the study or opt for salt-free seasonings to enhance the taste of your meals.

The authors emphasized the necessity for further studies to validate the safety of salt substitution similar to the one examined in the study for individuals who are sensitive to changes in micronutrient levels, particularly those who are sensitive to potassium, such as individuals with renal issues.

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Eating food with less salt might seem bland initially, but don't worry. Your taste buds can adapt in just a few weeks, according to Freeman. So, be patient with yourself and give it some time to adjust.

Reducing sodium intake is not the only way to lower the risk of heart disease without medication, according to Albarqouni. Making changes to your diet, quitting smoking, and increasing physical activity can also make a difference. While salt substitutes are not a cure-all for cardiovascular problems, they are just one part of the solution that can be beneficial.

Editor's P/S:

The article highlights the significant health benefits of reducing salt intake and using salt substitutes. Research has shown that using salt substitutes, which typically contain a mix of sodium chloride and potassium chloride, can lower the risk of death from any cause or cardiovascular disease. This finding is particularly encouraging as it suggests that reducing salt intake does not have to compromise taste.

However, it's important to note that the majority of research on salt substitution comes from China, and the effectiveness of salt substitutes in Western populations is still uncertain. Additionally, it's crucial to maintain a balanced approach by not completely eliminating salt but rather reducing excessive intake. Reading food labels, considering alternative seasonings, and consulting with healthcare professionals can help individuals make informed choices and reduce their risk of cardiovascular issues.