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 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.
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.
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 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 the FDA proposal on salt substitutes? ›
The proposed rule would allow food manufacturers the flexibility to use salt substitutes and allow for innovation in producing healthier standardized foods. The proposed rule would promote honesty and fair dealing in the interest of consumers by accommodating their preferences for lower sodium varieties of foods.
What is a good tasting salt substitute for high blood pressure? ›
Embrace a flavor adventure
You can find them already made, or come up with your own. Try herbs like rosemary, thyme, onion powder, garlic powder, parsley, cilantro, sage, and celery seed. A squeeze of lemon or lime on some foods can provide that extra zip you need without the extra sodium.
What are the side effects of potassium salt substitutes? ›
Possible Side Effects of Potassium Chloride
- Chest pain.
- Trouble breathing.
- Severe throat irritation.
- Pain, irritation, or swelling at the point of injection.
- Stomach bloating.
- A high potassium level accompanied by weakness, nausea, irregular heartbeats, chest pain, and loss of movement.
- Severe stomach pain and vomiting.
Pink Himalayan salt is chemically similar to table salt. It contains up to 98 percent sodium chloride. The rest of the salt consists of trace minerals, such as potassium, magnesium, and calcium. These give the salt its light pink tint.
Who should avoid potassium chloride? ›
A person should not take potassium chloride if they take medications that increase excess potassium. People with chronic kidney disease should also avoid taking potassium chloride, as their kidneys might be unable to expel excess potassium from the blood.
When should you not use sodium chloride? ›
If you have any of the following health problems, consult your doctor or pharmacist before using this medication: kidney problems, heart problems (such as heart failure), high blood pressure, any other condition that requires a salt-restricted diet.
What is the healthiest salt option? ›
Sea salt is often promoted as being healthier than table salt. But sea salt and table salt have the same basic nutritional value. Sea salt and table salt contain comparable amounts of sodium by weight. Whichever type of salt you enjoy, do so in moderation.
Is pink himalayan salt a salt substitute? ›
You can take Himalayan pink salt's many touted health benefits with, well, a grain of salt. It contains roughly the same amount of sodium per teaspoon as ordinary table salt and fine sea salt, so don't overuse it. Most Americans include too much salt in their daily diets, mostly by eating prepared and processed foods.
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.
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.
