Reduce Salt, Increase Potassium in Diet for a Healthy Heart

New research shows that increasing potassium in the diet and reducing salt intake can lead to lower blood pressure and reduced risk of stroke. 

In 2010 alone, 2.3 million heart-related deaths were attributed to high consumption of salt. And, although there have been many studies showing the link between high salt intake and heart disease and stroke risk, not much is known about how increasing potassium intake would help improve health.

Recently, three new studies published in the journal bmj.com showed that cutting down on salt can have a significant impact on health.

The first study included data from 34 trials on the effects of modest salt reduction. The trials had a total of 33,000 people.

Study results revealed that even modest reduction in salt intake over 4 weeks or more led to significant lowering of blood pressure. The reduction was consistent irrespective of gender or ethnicity. Salt reduction also lowered risks of heart attacks, strokes and heart failure.

In the second study too, researchers found a similar reduction of risks of developing health complications with modest reduction in salt consumption.

"The totality of evidence suggests that reducing sodium intake should be part of public health efforts to reduce blood pressure and cardiovascular diseases, and will likely benefit most individuals," the authors concluded.

The third study looked at the effects of increasing potassium intake and was based on data from 33 trials that had more than 128,000 healthy participants. Fresh fruits, legumes and vegetables are a good source of potassium.

The study showed that higher potassium intake was linked to lower blood pressure and a 24 percent reduced stroke risk.

Institute of Medicine had earlier said that reducing salt intake alone can save up to 100,000 lives annually in the U.S. The IOM recommends a salt intake of less than 2,300 milligrams; that's about a teaspoon of table salt a day (including cooking and extra salt added to food).