This simple substitute may reduce your risk of another stroke.
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Sodium is an essential micronutrient necessary for your body to run efficiently.
It acts as a mineral and an electrolyte, and its involved in several functions.
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The problem with sodium, though, is that most of us get too much of it.
They published their original findings in an issue ofJAMA Cardiologypublished today.Heres what they found.
How Was This Study Conducted?
Researchers included people living in 600 villages in northern China who had previously experienced a stroke.
This included 15,249 people with an average age of 64; just under half of them were female.
A hemorrhagic stroke is when a blood vessel in the brain bursts, causing bleeding in the brain.
Participants were split into two groups.
What Did This Study Find?
During the 62 months of follow-up, there were a total of 2,735 recurrent strokes691 of them fatal.
The intervention group using the salt substitute saw a 14% relative reduction in recurrent stroke risk overall.
The other outcomes researchers were looking at were death rates in these groups.
In addition, this group also had a 21% lower risk of stroke-related deaths.
How Does This Apply to Real Life?
If you use tobacco, quit.
If youre drinking more than the maximum amount or binge drinking, cut down or stop.
Stress is subjective in many ways and there are many avenues to reducing stress.
But getting outside, going for a walk and practicing deep breathing is a good place to start.
Keep a three- to seven-day food diary so it’s possible for you to see what youre actually eating.
Then choose one area and aim to add or swap.
Or if youre a daily soda drinker, start swapping one soda a day with water.
Gradually progress until youre swapping most or all of your daily sodas.
And cook more often at home so you have more control over how much sodium youre eating.
To add flavor without the salt,experiment with herbs and spicesin your dishes.
This is a fun way to change the flavor profile of a dish each time you make it.
And remember, you dont have to make any lifestyle changes alone.
A registered dietitian canhelp you with your dietary changes.
There are lots of apps that help with sleep and stress.
And remember to show yourself some compassion.
Changing habits is difficult and can take some time.
Relapses are likely to happen.
When they do, dust yourself off and keep going.
American Heart Association.How Much Sodium Should I Eat Per Day?.
American Stroke Association.Prevent a Second Stroke.
- doi:10.1001.jamacardio.2024.5417
U.S. Food & Drug Administration.Sodium in Your Diet.
Centers for Disease Control and Prevention.Risk Factors for Stroke.
