Despite the well-established link between excessive salt consumption and high blood pressure, many people love their salt. Cutting down on salt– aka sodium chloride or sodium – can be tricky, considering the mineral is added to so many of the foods at the grocery store and at restaurants.
Salt substitutes have been around for decades. But are they a healthy alternative to the real thing?
Why Should You Limit Salt?
High blood pressure, or hypertension, affects almost half of all adults in the U.S. Often called the “silent killer,” hypertension puts people at greater risk for cardiovascular disease, including heart attack, heart failure and stroke.
One of the major contributors to hypertension in adults is excess dietary sodium. An essential nutrient, sodium is needed in small amounts to maintain a healthy balance of fluids, and to help muscles and nerves function normally. However, too much sodium causes fluid buildup in the blood vessels, forcing the heart to work harder to pump more blood throughout the body and raising blood pressure in the process.
In the U.S., high levels of sodium are added to many processed, packaged, prepared and restaurant foods. In fact, more than 75 percent of the sodium Americans consume comes from these types of foods and not the salt shaker.
The American Heart Association (AHA) recommends that adults consume no more than 2,300 milligrams of sodium a day, and that 1,500 milligrams a day is an even better goal. The average adult consumes more than 3,400 milligrams of sodium each day – well beyond the recommended limit.
What Are Salt Substitutes?
Most salt substitutes swap out sodium entirely or partly for potassium chloride, a naturally occurring salt-like compound that tastes similar to sodium. For many people, potassium chloride and sodium taste similar enough that the switch is fairly easy. However, for some, potassium chloride has a bitter and/or metallic taste, especially when used in larger amounts.
For people who don’t like pure potassium chloride-based salt substitutes, “lite” salt products contain blends of sodium chloride and potassium chloride. Often labeled as “low-sodium” products, these salt alternatives have a more traditional salt taste but contain less sodium than conventional table salt.
But Are They Good for You?
Potassium chloride contains potassium, which is a mineral that can help decrease blood pressure. As a result, the combination of reducing sodium while increasing supplemental potassium can make salt substitutes a healthy alternative for many people.
However, some people should avoid the extra potassium found in salt substitutes. Salt substitutes can raise blood potassium levels to dangerous levels in people with conditions such as kidney disease, heart disease, liver disease and diabetes. Also, salt substitutes may elevate a person’s blood potassium to unhealthy levels if they’re taking certain blood pressure-lowering medications, including angiotensin-converting enzyme (ACE) inhibitors and potassium-sparing diuretics. You should check with your doctor or healthcare teamif you’re thinking about using salt substitutes.
Other Healthy Alternatives to Salt
Reducing your salt intake does not mean you have to deprive your taste buds of the enjoyment of flavorful food. Nutritionists and dietitiansoften recommend that people looking to reduce their sodium try cooking with different herbs, spices and seasonings. Some flavorful salt substitutes to experiment with in your cooking are:
- Garlic
- Lemon juice or zest
- Ground black pepper
- Dried onion or onion powder
- Nutritional yeast
- Balsamic, apple cider and red wine vinegars
- Paprika
- Truffle oil
- Ginger
- Various herbs and spices, including rosemary, coriander, dill, sage, tarragon and cinnamon
FAQs
It's the sodium chloride in table salt that can be bad for your heart. People often turn to salt substitutes as a healthy alternative. "They don't have sodium chloride, but they have potassium chloride. So for people that are trying not to eat too much potassium, they have to be careful with that," he says.
Are salt substitutes healthy? ›
“Salt substitutes can be a healthy alternative for some people because potassium is an important mineral that helps lower blood pressure,” she says. “But salt substitutes can be dangerous when you have conditions such as kidney disease, heart disease, high blood pressure, liver disease or diabetes.”
Is there a salt substitute that actually tastes like salt? ›
4. Potassium Chloride. Salt substitutes made from potassium chloride alone look like regular salt and have a salty flavor, but have zero sodium.
Is Mrs. Dash a good salt substitute? ›
Is Dash a salt substitute? Dash seasoning blends are a salt-free flavoring alternative, not a salt substitute. Dash products contain blends of herbs and spices but no salt and an insignificant amount of potassium, which is sometimes found in salt substitutes.
What is a healthy seasoning instead of salt? ›
Cumin: Use in meats and poultry. Curry Powder: Use in meats, shellfish, and vegetables. Dill Weed and Dill Seed: Use in fish, soups, salads, and vegetables. Garlic: Use in soups, stews, salads, vegetables, meats, poultry, seafood, and sauces.
Is pink Himalayan salt a salt substitute? ›
Nonetheless, if you'd like to avoid the additives in regular table salt, pink Himalayan salt is a great natural alternative. But don't expect to see the major health benefits that you might read about online.
What is the healthiest salt you can buy? ›
Himalayan salt boasts all 84 essential trace elements which your body needs to function properly. Not only this, but it is known to promote stable blood sugar levels, reduce muscle cramp, and facilitate an optimal pH in your cells. It's no wonder it's so popular!
Is Morton salt substitute really sodium-free? ›
Completely Sodium Free.
Morton Salt Substitute is a sodium-free product designed for people on a doctor-recommended, sodium restricted diet. But remember, it's important to consult a physician before using any salt substitute.
Is salt substitute safe for kidneys? ›
Avoid using salt substitutes or seasonings that contain potassium chloride. Although most salt substitutes do not contain sodium, most have a large amount of potassium. Potassium can actually be more harmful to you than salt. Following are some suggestions for blending spices with specific foods.
How can I get a salty taste without salt? ›
6 Ways to Add Salty Flavor Without Salt
- Feta. Looking at another boring bland salad? ...
- Parmesan. Same cheesy story, different cast of characters. ...
- Capers. When I think "briny", capers and olives are always the first things that come to mind. ...
- Olives. ...
- Anchovies. ...
- Bacon.
In early 2020, the product was rebranded as "Dash", dropping the "Mrs." from its name.
Is it safe to use potassium chloride instead of salt? ›
Use of salt substitutes containing potassium chloride is a potential strategy to reduce sodium intake, increase potassium intake, and thereby lower blood pressure and prevent the adverse consequences of high blood pressure.
What salt substitute do doctors recommend? ›
Onions. Onions and onion powder add rich flavor to savory dishes. Onions contain antioxidants and are anti-inflammatory while packing in vitamins and minerals. This makes them a healthy salt substitute and a flavor enhancer.
What is the best salt substitute for high blood pressure? ›
“The use of potassium-enriched salt substitute will reduce sodium intake and increase potassium intake at the same time, and has a 'double effect' in lowering blood pressure without much changes in lifestyle habits required,” Dr. Wu said.
Which salt is best for blood pressure? ›
Try to avoid table salt specifically in raw form. Better to go for Himalayan salt or rock salt instead of it. That cutting down on sodium in your diet is the best way to maintain your BP? Even a small reduction in the sodium in your diet can improve blood pressure by about 5 to 6 mm Hg.
Should I switch to salt substitute? ›
New research shows that salt substitutes are helpful even for people who don't have hypertension. People who lower the amount of salt in their diets by using a salt substitute may significantly decrease the risk of developing high blood pressure, a study published Monday suggests.
Is salt-free seasoning healthy? ›
While the spice aisle in your grocery store abounds with salt substitutes, they are not a healthy option for everyone. Many contain potassium chloride in place of sodium chloride, and potassium consumed in excess may be harmful for some people.
