This Simple Swap Can Help Control High Blood Pressure Effectively: Study

High blood pressure or hypertension is a major health concern which often goes unnoticed. It is also known as the silent killer because it typically doesn't present noticeable symptoms. Over time, uncontrolled high blood pressure can cause significant damage to the body's organs and systems, leading to serious health complications. Healthy dietary modifications are known to promote healthy blood pressure numbers. Doctors often recommend cutting back on salt to reduce blood pressure, as high sodium intake is one of the most common causes of high blood pressure.

A study published in the American Heart Association highlights that there is a hidden tool that many people aren't using: salt substitutes. Despite being a simple and affordable way to lower the risk of heart disease and stroke, almost no one is using them. These salt substitutes replace sodium, which raises blood pressure, with potassium, which helps lower it.

Salt substitutes replace sodium chloride in table salt with potassium chloride. They look and taste very similar to regular salt but provide a double benefit by limiting your overall salt intake while increasing mineral intake. However, the study found that even people who know they have high blood pressure rarely make the switch.

Major findings of the study include:

1. Extremely low usage

Less than 6% of all U.S. adults use salt substitutes. Surprisingly, this number has actually decreased over the last two decades, dropping from a peak of 5.4% in 2013 to just 2.5% by 2020.

2. People who need it most aren't using it

Even among people diagnosed with high blood pressure, usage is remarkably low.

• Treated and controlled: Those who already take medicine and have their blood pressure under control were the most likely to use it (around 10%).
• Untreated/uncontrolled: Fewer than 8% of people with untreated or poorly managed high blood pressure reported using a substitute

3. The eating out factor

People who eat at restaurants three or more times a week are significantly less likely to use salt substitutes. This highlights a challenge: even if you use a substitute at home, most salt intake comes from processed foods and restaurant meals, where you have no control over the ingredients.

4. Safety concerns

While salt substitutes aren't for everyone, people with kidney disease should avoid them due to the potassium. The study looked at people who could safely use them and found that even in that group, usage was still below 5%.

How do they help?

Salt primarily increases blood pressure through its sodium content. When you consume salt, the sodium levels in your bloodstream rise. The kidneys help to balance sodium levels by excreting excess sodium through urine. However, if you consume too much salt, the kidneys may struggle to keep up, leading to an increase in blood volume. Over time, high sodium intake can also contribute to stiffness and narrowing of the blood vessels, further compounding the problem.

Conversely, potassium helps your body get rid of sodium through urine and eases the tension in your blood vessel walls.

Why aren't people using them?

The researchers suggest a few simple reasons for this 20-year stagnation:

• Lack of Awareness: Many patients (and even some doctors) simply don't talk about them during checkups.
• Taste Concerns: Some people find that potassium-based salts have a slightly bitter aftertaste, especially when heated.
• Availability: While regular salt is everywhere, substitutes aren't always front-and-centre on grocery shelves or restaurant tables.

If you have high blood pressure or kidney issues, the American Heart Association recommends consulting your doctor before switching to a salt substitute, as the extra potassium can interfere with certain medications or conditions.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.