Looking for a Healthy Salt Substitute? Here Are 8 Salt Alternatives for Better Heart Health

The human body needs some sodium to survive, but most people in the U.S. consume too much. And too much salt is linked to some serious health conditions, like high blood pressure and heart disease. While salt alternatives are especially important for people with high blood pressure, pretty much everyone can benefit from salt substitutes.

There are lots of tasty options to add flavor to your foods without salt. And the good news is that your craving for salty snacks will go down as you reduce the amount of salt you eat.

What is salt?

Salt is among the most common ingredients used to flavor food. While people often use “sodium” to mean “salt” when talking about diet, there’s a difference. Table salt is 40% sodium and 60% chloride. The body needs a certain amount of both these minerals to function well. (That’s right, salt is actually a mineral, even though many think that salt is a spice.)

There are many types of salt, including:

• Iodized salt

• Sea salt

• Pink Himalayan salt

• Black salt

Is sodium good for you?

Your body needs some sodium. It helps regulate blood pressure and fluid balance. It’s also essential for muscle contraction and nerve function. 

EXPERT PICKS: WHAT TO READ NEXT

• How can you lower your sodium levels? Your body needs sodium, but too much isn’t good for you. Check out these tips for following a low-sodium diet. 

• Is salt bad for you? Having too much salt in your diet can lead to an increased risk of stroke, heart diseases, and kidney disease. Here are some important things to know about your daily salt intake.

• Should you take supplements for heart health? Lifestyle choices may be more beneficial for your heart health than supplements.

The daily recommended intake of sodium is 2,300 mg. That’s about 1 teaspoon of salt. And since sodium is in so many food products, most people easily get more than the recommended amount.

What are the best salt substitutes?

You can add tasty flavor to your cooking with little to no salt. Here are eight natural ingredients that work as healthy salt alternatives and substitutes for seasoned salt.

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1. Garlic

You can mince garlic and add it to various savory dishes, like pasta, fish, and vegetables. To make it easier, you can buy garlic in a jar or frozen. Garlic powder is also an option. But skip garlic salt if you’re trying to limit your salt intake.

2. Lemon juice or zest

Like salt, lemon juice brings out the flavors in both sweet and savory dishes. You can use fresh lemon or bottled lemon juice. And consider trying lemon seasoning, a salt alternative you can find in the spice aisle. Make sure to look for one that has no salt added.

3. Ground black pepper

Many people pair salt and pepper. But you can use black pepper on its own. It adds a spicy, earthy flavor and serves as an anti-inflammatory salt substitute. You can also try white pepper to add a more delicate, fruity flavor.

4. 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.

5. Nutritional yeast

Nutritional yeast gives foods a nutty, cheesy taste, making it a flavorful salt alternative. Use it anywhere you might add a sprinkle of parmesan, like pastas and salads. 

Nutritional yeast is also a good source of vitamin B12. And since it’s a dairy-free product, it’s a useful seasoning for people who follow a vegan diet.

6. Vinegar

Balsamic vinegar is a low-calorie salt alternative that can enhance foods. With a rich and tart flavor, balsamic vinegar makes a flavorful salad dressing or marinade. You can even use it to add a complex flavor to desserts. You can also try other types of vinegar, such as apple cider vinegar and red wine vinegar. 

Vinegar may not be the first thing that comes to mind when you think of salt substitutes. But its bold and unique flavor profiles might help you lower how much salt you need.

7. Paprika

Paprika gives your dishes a kick. This powdered dry pepper comes in sweet, spicy, and smoked varieties. Use it to give your stews, marinades, or deviled eggs a spicy finish. 

Plus, paprika contains antioxidants, like beta-carotene and lutein. You can also try other dried pepper spices, such as cayenne, chili powder, or red pepper flakes.

8. Herbs and spices

Take a walk down the spice aisle and you’ll find many more alternatives to salt to try in your cooking. Many of these are also available as fresh herbs: 

• Rosemary

• Thyme

• Dill

• Coriander

• Parsley

• Basil

• Cilantro

• Sage

• Cumin

• Cinnamon

• Celery seed

• Turmeric

• Oregano

• Sichuan pepper

• Scallions

• Jalapeño peppers

• Mint

• Saffron

You can also mix some of these together to create flavorful spice blends. Garam masala, for example, is made up of:

• Cinnamon

• Nutmeg

• Cloves

• Cardamom

• Mace (similar to nutmeg)

• Peppercorns

• Coriander

• Cumin

Along with adding rich flavor, herbs and spices may be anti-inflammatory. Inflammation is a risk factor for many health conditions, including heart disease, cancer, and neurological diseases.

What happens if you eat too much salt?

Consuming too much salt is associated with a number of health conditions. Most notable is high blood pressure (hypertension). High blood pressure is a risk factor for:

• Heart disease

• Stroke

• Kidney disease

• Blindness

For some people with high blood pressure, a salt substitute made with potassium chloride might be helpful. Studies have found that these substitutes can help lower blood pressure. At the same time, they may lead to high potassium levels, which can be dangerous for some people. Talk with your primary care provider before trying salt substitutes with potassium chloride.

Who should limit their salt intake?

In general, everyone should limit their salt intake. Because blood pressure rises as you get older, it’s important to lower how much salt you consume over the years. This is when using herbs and spices as salt alternatives can be especially helpful.

Around the world, people consume 9 g to 13 g of salt per day. That’s a lot more than the recommended limit of about 2 g. Lowering how much salt people eat to the recommended levels could prevent nearly 2 million deaths per year, according to the World Health Organization (WHO). This is why the WHO aims to lower salt consumption by 30% by 2025.

Social determinants of health and racial disparities also play a role in the risk of high blood pressure. Here’s who is at higher risk:

• People with low incomes

• Black people

• People with a family history of high blood pressure

• People with a body mass index (BMI) over 30

• People who have low levels of physical activity

• People who smoke or vape

• People with kidney disease, diabetes, or sleep apnea

Is sea salt healthier than regular salt?

Sea salt and regular salt are pretty much the same in terms of nutrition. But sea salt may have slightly less sodium per teaspoon because of its larger crystal size. Sea salt may also contain traces of elements like magnesium, calcium, and potassium. But since salt is used in small quantities, this mineral content is unlikely to have noticeable health benefits. 

Some people prefer sea salt for its coarse texture and stronger flavor. Keep in mind that the recommended daily limit is the same (2 g per day).

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Written by:

Maria Robinson, MD, MBA

Maria Robinson, MD, MBA, is a board-certified dermatologist and dermatopathologist who has practiced dermatology and dermatopathology for over 10 years across private practice, academic, and telehealth settings. She is a fellow of the American Academy of Dermatology and the American Society of Dermatopathology.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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