Nearly all Americans need to decrease their sodium intake, according to the National Institutes of Health, since people over age 55 have a 90 percent risk of developing high blood pressure. Excess sodium intake worsens high blood pressure, which increases the risk of heart disease. Many turn to salt substitutes, but most salt substitutes contain potassium, which has risks for people with kidney disease. Potassium salt substitutes also have a bitter flavor or aftertaste. Salt substitutes that don't contain potassium often contain reduced amounts of sodium, although some consist of herbs and spices.
Low-Sodium Substitutes
Many salt substitutes still contain sodium, the ingredient that gives salt its taste. They generally contain less sodium, however. Normally, 1 tsp. of salt contains 2,300 mg of sodium. Reduced-sodium substitutes contain anywhere from 600 to 1,560 mg of sodium per teaspoon. Some salt substitutes that have reduced sodium content also contain potassium, so read labels carefully.
Herbs and Spices
Some commercial salt substitutes contain herbs and spices but no sodium or potassium. You can also make your own salt substitutes with herbs and spices at home. If you're substituting herbs or spices for salt, avoid condiments and spices that still contain large amounts of salt, such as celery onion or garlic salt, boullion cubes, soy sauce, ketchup, mustard or meat tenderizers.
Concerns
The main problem with salt substitutes is the risk that you may use more of the product than you would normally use of salt. In the case of herbs and spice-based salt substitutes, adding additional amounts won't hurt you, but if you increase your intake of low-sodium products, you could end up taking in as much sodium as you did before.
Considerations
You can unlearn a salt addiction; your taste buds won't even notice a sodium reduction of up to 25 percent in some foods, according to the Harvard School of Public Health. While the National Institutes of Health recommends an intake of 1,500 mg of sodium per day for most people, the average American man takes in 3,100 and 4,700 mg per day and women 2,300 and 3,100 mg, according to Colorado State University Extension. Using salt substitutes that cut sodium intake approximately 700 to 1,700 mg per tsp can help reduce your total intake, but avoid processed foods as well, since they supply most of the sodium in the diet.
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