Replacing Sodium with Potassium Salt: Does It Reduce Heart Risks?

Dietary habits directly impact cardiovascular health, with salt playing a crucial role in regulating blood pressure and fluid balance in the body.

According to experts, reducing sodium intake and replacing it with potassium salt can help lower blood pressure and decrease the risk of heart disease.

Dr. Brajesh Kumar Mishra, a cardiology consultant at Manipal Hospital in Gurugram, explains that “excessive sodium consumption is directly linked to increased blood pressure, as it promotes fluid retention and increases blood volume. This can lead to arterial stiffness and a higher risk of coronary artery disease.”

He adds that “following a low-sodium, potassium-rich diet can help heart patients manage blood pressure, reduce fluid retention, and ultimately lower the risk of cardiovascular diseases.”

Potassium is an essential element in regulating blood pressure, as it helps counteract the effects of sodium by promoting its excretion through urine.

It is found in many foods such as bananas, spinach, cabbage, beans, and nuts. Potassium salts, which serve as substitutes for traditional table salt, are also available.

According to Times of India, here are some effective ways to replace salt:

• Gradually reduce the amount of salt added to food.
• Opt for natural potassium-rich alternatives, such as fruits and leafy green vegetables.
• Check food labels when purchasing products.
• Cook at home using herbs and spices instead of salt.
• Rinse canned foods to lower their sodium content.

Experts recommend increasing the intake of potassium-rich foods, such as bananas, avocados, kiwis, sweet potatoes, spinach, and broccoli, as they help regulate blood pressure and mitigate the effects of sodium.

Conversely, it is advisable to limit the consumption of processed foods, fast food, processed meats, cheese, pickles, packaged sauces, and soft drinks, as they contain high sodium levels that can negatively impact heart health.

Doctors emphasize the importance of reducing sodium intake to between 1,500 and 2,300 mg per day while increasing potassium intake to between 3,500 and 4,700 mg per day. However, it is crucial to consult a doctor before making dietary changes, especially for individuals with kidney disease or other health conditions.