Low-Salt Diet Can Significantly Reduce Heart Disease Risk

Following a low-salt diet can play a vital role in reducing blood pressure and minimizing the risk of heart disease. Many factors influence your likelihood of developing heart complications, including diabetes, obesity, high cholesterol, stress, and especially high blood pressure.

Thankfully, several of these risk factors are manageable through lifestyle changes. One of the most effective methods to combat high blood pressure is to limit salt consumption.

The Dietary Approaches to Stopping Hypertension (DASH) diet is specifically designed to reduce blood pressure by promoting foods low in sodium and high in essential nutrients. Besides lowering blood pressure, the DASH diet may also help decrease body fat and cholesterol levels due to its emphasis on wholesome, balanced foods.

According to NHS guidelines, excessive salt intake is strongly linked to elevated risks of heart attacks and strokes. Salt is often hidden in packaged foods, processed meats, ready meals, and restaurant or takeaway dishes, making it easy to consume beyond recommended amounts.

Adults are advised to consume no more than 6 grams of salt per day—equivalent to about one teaspoon—including salt naturally present in foods.

A study published in the New England Journal of Medicine examined 412 participants who followed either a typical Western diet or the DASH diet. Those on the DASH diet experienced significantly lower blood pressure and sodium levels, while the typical diet group showed higher readings. The study also emphasized that the long-term benefits depend on how consistently individuals maintain these dietary changes.

If you’re considering the DASH diet, focus on increasing your intake of foods that are low in sodium but rich in vitamins and minerals, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy. However, this diet may not suit everyone, so it’s important to consult your GP or a healthcare professional before making major dietary adjustments.