Salt Questions · Health & nutrition

What are the best low-sodium salt substitutes?

By The Salt AlmanacUpdated November 8, 20263 sources cited

Potassium salt substitutes

These blends look and taste much like salt. In the Salt Substitute and Stroke Study (SSaSS), about 21,000 older adults in rural China with a history of stroke or high blood pressure used either regular salt or a salt substitute. Those using the substitute had 14% fewer strokes, fewer major heart events and fewer deaths. WHO now suggests lower-sodium salt substitutes containing potassium for adults, with some exceptions.

Who should be careful

People with kidney disease, and those taking medicines that raise potassium (such as some blood pressure drugs and potassium-sparing diuretics), should talk to a doctor first, because too much potassium can be dangerous for them.

Flavour without salt

• Lemon or lime juice and zest, vinegar
• Garlic, onion, herbs and spices
• Umami ingredients: mushrooms, tomato paste, nutritional yeast, a little MSG (which has about a third of the sodium of salt)

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