Health and Me

Ishita Roy

Can Potassium-Rich Salt Reduce The Risk Of Heart Stroke?

Potassium-rich salt lowers risk of heart stroke

A stroke is a major health concern in the United States, ranking among the leading causes of death and long-term disability. Each year, more than 795,000 people experience a stroke, and the fatality rate is so high, that in every three minutes, someone passes away. It is alarming, and one in four strokes are recurrent, which means it affects the individual more who have previously suffered from one. 

A recent study highlighted a potential intervention that could reduce the risk of recurrent strokes. This is by replacing regular salt with a potassium-enriched salt substitute. The research, published in JAMA Cardiology, suggests that this simple dietary switch may significantly lower stroke recurrence and related deaths. 

<h4>How Can Salt Substitute Lower Stroke Risk</h4>

The study, a subgroup analysis of the Salt Substitute and Stroke Study (SSaSS) examined over 15,000 participants with a history of stroke. It was conducted across 600 villages in northern China, and the research then followed the participants for fiver years. The participants who used the salt substitute composed of 75% sodium chloride and 25% potassium chloride experienced a 14% reduction in recurrent strokes and a 12% decrease in overall mortality. It also saw a drop in hemorrhagic strokes by 30%, while stroke-related deaths decreased by 21%. 

The researchers also found that using the potassium-enriched salt substitute did not significantly increase the risk of hyperkalemia (high potassium levels) making it a potentially safe option for many people. 

Sodium intake plays an important role in <span>blood pressure</span> regulation, which is a major factor for stroke. This means that excessive sodium can lead to high blood pressure, which damages blood vessel walls over time, and increases the risk of blockages or ruptures that trigger strokes. 

When you replace sodium with potassium, it lowers blood pressure through two mechanism. The first one is when it reduces the overall sodium intake, which decreases vascular strain. Secondly, the added potassium has a vasodilatory effect, which helps the blood vessels to relax and improve circulation. 

Even a small reduction in blood pressure can have a significant impact. Research also suggests that lowering blood pressure just by 1mm Hg can reduce the chances of stroke by 5%. 

While salt substitute is a useful way to combat risk of <span>heart stroke</span>, experts also recommend to increase the intake of potassium-rich <span>food</span> in day to day diets. These include:

<ul><li>Potatoes with skin</li><li>Tomatoes</li><li>Bananas</li><li>Avocados</li><li>Beans and Lentils</li><li>Yoghurt</li><li>Leafy greens</li><li>Unsweetened dried fruits</li></ul>

These foods not only help balance sodium and potassium levels but also provide fiber and other nutrients that support heart health. However, individuals with kidney disease or those on certain medications should consult a healthcare provider before increasing potassium intake.

<h4>What Are The Other Ways To Reduce Your Sodium Intake?</h4>

Season meals with herbs and spices instead of salt

Choose fresh, whole foods over processed and packaged options

Opt for “no salt added” or low-sodium products when shopping

Cook at home to control sodium levels rather than relying on restaurant meals

Health Conditions A-Z

health

heart stroke

potassium salt

blood pressure

salt rich potassium

salt without sodium

nutrition

food

diet & nutrition

diet and nutrition

Think Squatting Over the Toilet Seat is Safer? Not Really

This Harmless Habit Can Trigger Tinnitus-How To Safely Clean Your Ears

60% Of Adults Who Suffer A Cardiac Arrest Never Make It To Hospital!

Nutrition

10 Ways To Recover Quickly After Working Out

10 Low-Sodium Healthy Heart Snack

10 Bedtime Habits To Help You Lose Weight

10 Low Carb Lunch Options You Must Try

10 Foods to Avoid Eating During Season

10 Strength Exercises To Help You Burn Belly Fat

10 Food Habits That Are Ruining Your Health

10 Exercises You Should Do For Better Joint Health

10 Foods That Are High-Protein You May Not Know About

10 Fiber Rich Dinner Choices To Try

10 Ways To Curb Unhealthy Cravings

10 Healthy Egg Recipes You Can Try

​10 Morning Exercises You Should Do Everyday​

10 Protein Healthy Bread Recipes

10 Morning Habit You Should Teach Children

10 Nutty Recipes You Should Try For Your Health

10 Exercises You Should Do Before Sleeping

10 Exercises You Should Do For Arm Strength

10 Ways You Can Maximize Your Gym Exercises

10 Exercises You Can Do While Walking

10 Healthy Savoury Pancakes To Have For Breakfast

10 Herbal Tea Mixes For Winters

10 Habits To Ensure Your Teeth Health

10 Detox Juices You Should Try

10 Low Impact Exercises For Weight Loss

10 Foods That Should Be Part Of A Runners Diet

10 Gym Exercises Basketball Players Should Do

10 Light Foods You Can Eat Before Exercises

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

A stroke is a major health concern in the United States, ranking among the leading causes of death and long-term disability. Each year, more than 795,000 people experience a stroke, and the fatality rate is so high, that in every three minutes, someone passes away. It is alarming, and one in four strokes are recurrent, which means it affects the individual more who have previously suffered from one. A recent study highlighted a potential intervention that could reduce the risk of recurrent strokes. This is by replacing regular salt with a potassium-enriched salt substitute. The research, published in JAMA Cardiology, suggests that this simple dietary switch may significantly lower stroke recurrence and related deaths. How Can Salt Substitute Lower Stroke RiskThe study, a subgroup analysis of the Salt Substitute and Stroke Study (SSaSS) examined over 15,000 participants with a history of stroke. It was conducted across 600 villages in northern China, and the research then followed the participants for fiver years. The participants who used the salt substitute composed of 75% sodium chloride and 25% potassium chloride experienced a 14% reduction in recurrent strokes and a 12% decrease in overall mortality. It also saw a drop in hemorrhagic strokes by 30%, while stroke-related deaths decreased by 21%. The researchers also found that using the potassium-enriched salt substitute did not significantly increase the risk of hyperkalemia (high potassium levels) making it a potentially safe option for many people. What Is The Science Behind It?Sodium intake plays an important role in blood pressure regulation, which is a major factor for stroke. This means that excessive sodium can lead to high blood pressure, which damages blood vessel walls over time, and increases the risk of blockages or ruptures that trigger strokes. When you replace sodium with potassium, it lowers blood pressure through two mechanism. The first one is when it reduces the overall sodium intake, which decreases vascular strain. Secondly, the added potassium has a vasodilatory effect, which helps the blood vessels to relax and improve circulation. Even a small reduction in blood pressure can have a significant impact. Research also suggests that lowering blood pressure just by 1mm Hg can reduce the chances of stroke by 5%. Potassium For Vascular HealthWhile salt substitute is a useful way to combat risk of heart stroke, experts also recommend to increase the intake of potassium-rich food in day to day diets. These include:Potatoes with skinTomatoesBananasAvocadosBeans and LentilsYoghurtLeafy greensUnsweetened dried fruitsThese foods not only help balance sodium and potassium levels but also provide fiber and other nutrients that support heart health. However, individuals with kidney disease or those on certain medications should consult a healthcare provider before increasing potassium intake.What Are The Other Ways To Reduce Your Sodium Intake?Season meals with herbs and spices instead of saltChoose fresh, whole foods over processed and packaged optionsOpt for “no salt added” or low-sodium products when shoppingCook at home to control sodium levels rather than relying on restaurant meals