Low-sodium salt substitutes are necessary as the number of people watching their sodium intake increases. The recommended sodium intake per day is 1,500 mg, according to the American Heart Association. It is also recommended to choose and prepare foods with very little or no salt. The use of salt-free or low-sodium substitutes are one way to reduce sodium in your diet.
Herbs and Spices
Herbs and spices used as salt substitutes are very low in sodium or have none at all. Herbs and spices can provide a significant amount of flavor when used appropriately. Garlic, garlic powder, tarragon, oregano, flavored vinegars, cinnamon, white pepper, paprika, cumin and fresh cracked pepper are herbs and spices to try instead of using salt.
Potassium Chloride
Potassium chloride is a crystalline salt that occurs as a mineral and is used to treat potassium deficiency, according to the National Library of Medicine. Potassium chloride is frequently used as a salt substitute. The Cleveland Clinic encourages moderate use of potassium chloride for people with kidney problems. Some salt substitutes are labeled as "low" or "light" in sodium, which means the sodium is still present, just in smaller amounts.
Juices and Oils
Juices and oils are another option for flavoring food to cut back on sodium. Lemon juice, lime juice, orange juice, walnut oil, olive oils and other flavored oils can be used similarly to a marinade to add flavor to fish, chicken and vegetables.
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