Eat Less Salt, Protect Your Heart
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Introduction
Heart disease is the leading cause of death around the world. While factors like smoking and genetics matter, what you eat plays a major role too. One common part of the Indian diet that can silently affect heart health is sodium—commonly consumed through salt. A new analysis from the DASH-Sodium Trial shows that lowering sodium in your diet, especially when combined with a heart-healthy eating pattern, can cut your risk of heart disease over 10 years.
What Was the Study About?
Researchers studied 390 adults with high blood pressure but no prior heart disease. Participants followed different diets: one group ate a typical American diet, and another followed the DASH diet. Each group then tried three sodium levels—high, medium, and low—over separate 30-day periods. The goal was to measure how diet and sodium affected the 10-year risk of developing atherosclerotic cardiovascular disease (ASCVD), which includes conditions like heart attack and stroke.
Key Takeaways from the Study
1) Sodium Reduction Helps
Reducing salt intake clearly helped lower heart disease risk. Compared to high-sodium diets, even moderate sodium cuts reduced ASCVD scores. The biggest improvement was seen when sodium was reduced to very low levels.
2) DASH Diet Adds Extra Benefit
The DASH diet focuses on fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting red meat, sugar, and processed foods. People on the DASH diet had a lower heart risk than those on the regular diet, even without changing salt levels.
3) Best Results Came from Both Together
The biggest drop in heart disease risk was seen in people who combined a low-sodium diet with the DASH diet. Their 10-year ASCVD risk dropped by over 14%, a much larger improvement than from either approach alone.
4) Some Groups Benefited More
The effects of sodium reduction were strongest among women, Black adults, and those with stage 2 hypertension (blood pressure 140/90 mmHg or higher). This means simple diet changes may be especially helpful for these groups.
Why This Matters for You
Most people eat far more salt than needed, mainly through processed foods, packaged snacks, and heavy seasoning. While reducing salt might sound difficult, even small steps can make a difference—like cooking at home more often and using herbs or lemon for flavor instead of salt.
The DASH diet is not about cutting out food groups but about adding more nutrient-rich, natural foods to your plate. It’s practical, flexible, and proven to lower blood pressure and cholesterol too.
Conclusion
Lowering your salt intake and following a balanced diet rich in fruits, vegetables, and whole grains can meaningfully reduce your long-term risk of heart disease. For those with high blood pressure, especially women and Black adults, these changes can offer even greater benefits. Simple dietary changes today may protect your heart for years to come.