Studies have shown that salt replacement is associated with a lower risk of premature death

The study authors also found an association between salt replacement and reduced sodium in urine and blood pressure.

Cooking with a salt substitute may result in blander food, but may reduce the risk of premature death and heart problems.

These are the conclusions of a latest systematic evaluation published Monday within the Annals of Internal Medicine CNN. The researchers analyzed 16 controlled studies involving 35,251 people whose average age was about 64 and were at above-average risk of heart problems. The studies compared table salt — about 100% sodium chloride with occasional iodine — to a salt substitute consisting of 25% to 30% potassium chloride and 60% to 75% sodium chloride.

“We are excited to provide evidence that salt replacements are effective in improving cardiovascular outcomes when used long-term, for up to 10 years,” said Dr. Loai Albarqouni, senior creator of the study and an assistant professor on the Institute for Evidence-Health Care at Bond University in Australia. “Previous syntheses focused on short-term results, lasting only two weeks.”

The authors also found an association between salt replacement and reduced sodium in urine and lowered blood pressure – an effect comparable to the results of antihypertensive drugs, which Albarqouni said could also be answerable for the reduced risk of mortality. Most of the trials examined took place in China; the others were within the Netherlands, Norway, Taiwan, Peru and the United Kingdom.

Albarqouni said diets high in packaged or restaurant foods likely contain an excessive amount of sodium. Bloating, swelling, fatigue, increased blood pressure, and increased thirst and/or urination are symptoms that may signal that you’re consuming an excessive amount of sodium.

The American Heart Association recommends a every day salt limit of 1,500 milligrams and not more than 2,300 mg for many adults, especially those with hypertension.

Experts advise people to try salt substitutes just like those utilized in the study. In addition to eliminating or reducing salt in your property cooking, you need to use salt-free spices so as to add more flavor to your dishes.

The authors said further research is needed to find out whether salt replacement is protected for patients “sensitive to micronutrient manipulation,” especially those sensitive to potassium.

“It’s not the strongest study to draw many conclusions from at this point,” said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver. “But this adds to the body of evidence and a signal among the noise that getting sodium out of the diet is a big plus and getting potassium in the diet is better.”

Although Freeman was not involved within the study, he told CNN that “the best way to get potassium into your body is by eating fruits and vegetables – that’s where the most potassium is.”

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The research, first published within the article “Salt replacement linked to lower risk of premature death,” first appeared on TheGrio.