Americans eat too much sodium. 8 salt substitutes to help you cut back — and protect your heart health. - chof 360 news

Americans have a salt problem, consuming much more than the body needs for nerve and muscle function and maintaining a proper balance of fluids. According to the Food and Drug Administration, Americans eat on average 3,400 mg of sodium each day. The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day, which is about one teaspoon of table salt. The World Health Organization (WHO) recommends slightly less, at just 2,000 mg daily. That’s because too much sodium can lead to a variety of health problems, including heart disease, hypertension, stroke, vision loss and osteoporosis.

The WHO recently published guidelines on using lower-sodium salt substitutes to help reach this goal for disease prevention, stating the global effort to reduce sodium intake demands urgent action.

Cardiac and pulmonary wellness dietitian Sheri Gaw tells chof360 LIfe that “salt alternatives are especially helpful for people who are at risk for heart disease, stroke or kidney disease.” But given the average American intake of 3,400 mg of sodium, “anyone can benefit from salt alternatives,” she says.

Health benefits of lowering sodium intake

Dr. Tom Frieden, former director of the Centers for Disease Control and Prevention and New York City Health Commissioner, commented online on the WHO’s executive summary to raise awareness about this public health concern. The WHO paper states that 1.9 million people die each year from heart attack or stroke directly linked to excessive sodium consumption. According to one of his recent posts on Threads, Frieden says that switching to a salt alternative could prevent nearly 7 million deaths worldwide by 2030.

Adding to that is a new study, published in JAMA Cardiology and involving more than 15,000 patients, that found switching to salt substitutes led to a 14% reduction in the risk of recurrent stroke and a 12% lower risk of death.

“Reducing salt can help lower high blood pressure, reduce your risk of heart disease and potentially prevent kidney problems,” dietitian Samantha DeVito tells chof360 Life. “When we eat too much sodium, the body holds onto extra water, which puts more strain on the heart and blood vessels. By lowering your salt intake, you're giving your heart a little break.” Consuming less sodium can also help reduce the risk of stroke and even improve bone health over time, “as high sodium levels can lead to calcium loss, which is bad for bones,” she says.

Toning down the saltiness of your food may have benefits beyond your physical health. “When you cut back on salt, you start to appreciate the natural flavors of food more, which can lead to a healthier relationship with eating,” DeVito notes.

People with heart disease, hypertension, kidney disease or fluid retention may benefit the most from salt reduction by switching to salt alternatives. However, since many Americans are guilty of overindulging in salt, it’s not a bad idea for most people to cut back. Dietitian Terry Brown says that “even ‘healthy’ people can benefit from a lower salt diet and the use of salt alternatives for overall chronic disease prevention.”

Here are 8 salt alternatives worth trying:

Traditional salt substitutes

Traditional salt substitutes swap out all or some of the sodium chloride for potassium chloride, which tastes almost identical to salt for most people.

Since low potassium levels can also lead to hypertension, getting a little boost in the form of a salt substitute is a win-win. The WHO recommends increasing potassium intake from food sources (like salt substitutes) to reduce blood pressure. This makes traditional salt substitutes like LoSalt, Nu-Salt or Morton Lite Salt an easy switch for those looking to reduce their sodium intake. Most salt substitute products are used in a 1 to 1 ratio with salt.

However, it’s important to keep in mind that these salt alternatives are not ideal for people with chronic kidney disease, as it may cause increased potassium levels in the blood, which is harder to regulate for those with the condition.

Citrus

Citrus, such as lemon or lime juice and zest, is another popular pick to amp up a dish’s flavor without adding any sodium.

“Lemon juice and zest offer an acidic kick that can mimic the taste of salt,” Gaw says. “I like the versatility of lemon juice as it can be used to flavor fish, meats, cooked vegetables, whole grains, salad dressings, soups, sauces and desserts.”

If you don’t typically have fresh citrus on hand, consider stocking up on crystallized citrus products from the TruCitrus line. They are budget-friendly and pantry stable so you don’t have to worry about spoilage.

Vinegar

Swapping salt for a small splash of flavorful vinegar when finishing a dish can wake up your taste buds and cancel out any bitterness in the same way salt does. DeVito says vinegar can enhance the taste of many dishes. “They bring acidity and brightness, helping balance flavors without salt,” she says.

DeVito recommends choosing a quality vinegar product and using it sparingly. A little goes a long way here.

Onion

Adding a bit of onion to your dish boosts flavor and adds a touch of sweetness. Dietitian Angie Konegi recommends shredding fresh onion, which releases more flavor and natural sugars, giving you a stronger onion flavor with enhanced sweetness when cooked.

If you don’t have fresh onion on hand, onion powder and dried onion work well too.

Smoked paprika

Smoked paprika is a great salt alternative that packs flavor and a little heat. “Smoked paprika is one of my favorite salt alternatives that provides a rich, smoky taste with a touch of spice,” says Gaw. “Instead of using salt or high-sodium seasoning packets, I like to use smoked paprika in taco meat, chili, stews or homemade hummus.”

The spice provides a gentle warmth to dishes so don’t be afraid to add a generous amount — start with a tablespoon or so — to take your dish to the next level.

Nutritional yeast

Nutritional yeast is a deactivated form of yeast, which is traditionally used for brewing beer and baking bread, but it’s often fortified with vitamins and lends a cheesy, umami flavor to a variety of dishes.

“Nutritional yeast is a great flavor enhancer that offers a cheesy-like taste with very little sodium and fat, unlike cheese,” Gaw says, adding that it contains beneficial nutrients and vitamins such as protein, fiber, folate, B12 and iron.

Sprinkle a small amount into soups and sauces or use it as a Parmesan-like garnish on top of dishes such as pasta or popcorn to add an extra boost of flavor.

Garlic powder

Garlic powder adds a subtly savory, sweet and slightly bitter flavor to foods. Dietitian Juliana Crimi often recommends garlic powder as it “adds bold flavor without the need for extra sodium.”

Search for a high-quality variety that uses just the garlic cloves instead of the paper and stems if your budget allows. It has more depth than inexpensive products, allowing you to use less, and it has a much longer shelf life than fresh garlic.

Other herbs and spices

When flavoring dishes without salt, it’s smart to experiment with the different herbs and spices in your fridge or pantry to find out what you like.

“Things like garlic, onion powder, basil, thyme, oregano and rosemary can add a ton of flavor,” DeVito says. “Fresh herbs, like cilantro or parsley, are great too. They’re packed with antioxidants and nutrients, and they don’t come with the health risks of too much salt.”

Adapting to a lower-sodium diet can take time, but eventually your tastes will adjust to lower amounts of salt. Konegni says it can take about two or three months for your taste buds to get used to using less salt.

Crimi adds: “By experimenting with different seasonings, you’ll be less likely to miss the salt while still enjoying delicious, flavorful meals.”

Katie Drakeford is a registered dietitian and freelance nutrition writer based in Oklahoma City, Okla.