Many people monitor their sodium intake for a variety of health reasons, including high blood pressure, heart failure and kidney disease. The most commonly available form of salt is made up of sodium chloride and is often used to season foods. Various salt substitutes are available, including potassium chloride, to help avoid excessive sodium intake, although this alternative may not be safe for everyone. Because the ingredients in salt substitutes vary greatly, it is important to first consult with a physician or registered dietitian to ensure it is safe for you to use.
Avoiding Potassium Chloride
One of the most common salt substitutes is made from potassium chloride rather than sodium chloride. The taste is comparable to regular table salt and it can be used in the same manner. Because of this, potassium chloride is a popular choice as a salt substitute. Unfortunately, high levels of potassium can be dangerous for certain people, particularly those with kidney problems or who are taking certain medications that can be affected by excess potassium. Kidney failure can be exacerbated by too much potassium because of the kidney's inability to properly remove wastes, including potassium.
Lite and Reduced Sodium
Products marketed as "lite" or "reduced" salt substitutes are often a combination of both sodium chloride and potassium chloride. For some people, this may provide a better option than choosing a product made entirely from one source, although these alternatives should still be avoided by people with kidney disease.
Herbs and Spices
Rather than trying to mimic salt, a healthful substitute is herbs and spices. Seasoning meats, fish and poultry with herbs, such as basil, tarragon, rosemary and oregano, can provide a tasty alternative to salt without the health risks associated with excessive sodium or potassium consumption. Other options include garlic, cracked black pepper and garlic or onion powder. There are also several sodium and potassium-free spice blends available on the market.
Acidity and Heat
Acidic foods can activate the same taste receptors as salt, so seasoning food with them can bring out the flavor without adding extra sodium or potassium. Examples include lemon juice on fish, vinegar on vegetables or a tangy marinade with lime juice and olive oil on meats. Adding a bit of spicy heat to foods can also replace salt in foods. A dash of hot sauce or a sprinkling of cayenne pepper can boost the flavor and intensity of a food without the need for salt or other salt substitutes.
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