When it comes to maintaining heart health, sodium is one everyday ingredient that could put you at greater risk. The World Health Organization (WHO) recently shared that reducing sodium intake has several health benefits and also has recommended using Lower-Sodium Salt Substitutes (LSSS) as a safer alternative to traditional table salt. According to the report, by making this simple swap, you may significantly lower your risk of heart attack, stroke, and high blood pressure.
More On WHO’s Recommendation
WHO’s recommendation is based on 26 randomised controlled trials conducted on adults. These studies, which spanned periods from 56 days to five years, found that LSSS effectively helped lower blood pressure.
Lower-sodium salt substitutes work by replacing a portion of sodium chloride with other minerals, primarily potassium chloride. This replacement provides a two-fold benefit–reducing sodium intake, which is a known contributor to high blood pressure, and increasing potassium levels, which play a role in heart health by helping blood vessels relax and counteract the effects of sodium.
Why Reducing Sodium Matters
Excessive sodium intake is linked to increased blood pressure, a major risk factor for cardiovascular diseases. According to our expert, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida, high blood pressure, or hypertension, can strain the heart, damage arteries, and increase the likelihood of heart attacks and strokes. Unfortunately, most people consume far more sodium than recommended, often unknowingly through processed foods and restaurant meals.
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Simple Ways to Reduce Sodium in Your Diet
While switching to a lower-sodium salt substitute is a great first step, Dr Srivastav shared that there are several other ways you can cut back on sodium to improve your heart health:
1. Read Labels Carefully
Many packaged foods contain hidden sodium. Look for "low sodium" or "no salt added" options when grocery shopping.
2. Cook at Home More Often
Restaurant meals and fast food are notorious for excessive salt content. Preparing meals at home allows you to control how much salt is added.
3. Use Herbs and Spices
Instead of salt, season your food with herbs, spices, citrus, or vinegar for flavour enhancement without the health risks.
Also Read: Power Of Morning Nutrition: Tailoring Breakfast To Your Dietary Needs For Optimal Health
4. Rinse Canned Foods
If you use canned beans or vegetables, rinse them under water to remove excess sodium before cooking.
5. Opt for Fresh or Frozen Over Processed Foods
Processed and pre-packaged foods often have high sodium levels. Choosing fresh or frozen ingredients can help minimise sodium intake.
6. Gradually Reduce Salt Usage
Your taste buds will adjust over time. Therefore, cutting back gradually can help your palate adapt without feeling deprived.
Bottomline
Switching to a lower-sodium salt substitute and being mindful of overall sodium intake can significantly impact heart health. By following WHO’s recommendations and making simple dietary adjustments, one can take control of their well-being and reduce their risk of hypertension, heart attacks, and strokes.