Nutrition
Salt → potassium-enriched salt and more vegetables
The sodium/potassium ratio says more about blood pressure than salt alone. Replacing 25% of table salt with potassium chloride cut mortality 12% in a 21,000-person RCT.
Impact 3/55/5· Replicated RCTs, guidelinesEffort: free, today
First step today
Today: buy a potassium-enriched salt substitute and add a serving of beans or boiled potatoes to dinner.
How
At home: potassium-enriched salt (75% NaCl / 25% KCl) in the shaker and for cooking. 80% of intake comes from processed food: bread, cold cuts, cheese, ready meals — thin those out. Potassium from food: potatoes, beans, spinach, bananas, yoghurt — aim for 3.5 g/day.
Evidence
SSaSS (Neal 2021, n=20,995, 600 Chinese villages, 4.7 years): the salt substitute –14% stroke, –13% major cardiovascular events, –12% all-cause mortality; hyperkalaemia didn't rise. DASH-Sodium RCT: 1.5 g sodium –7/–3 mmHg versus 3.3 g. Cohorts: high potassium intake alone –20% stroke.
Goals
Heart, blood sugarHealthy years
Related studies
Sources
Last reviewed: 6 September 2026
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