Salt adds flavor and acts as a preservative to the foods you eat. If you are healthy and under age 51, MayoClinic.com recommends consuming no more than 2,300 mg of salt per day; if you are older than age 51, limit sodium intake to 1,500 mg. However, eating too much salt can be problematic, particularly if you have a complicating health condition like high blood pressure or heart disease. Although a sodium substitute may not be everyone's choice, if your physician has recommended you limit the amount of sodium in your daily diet, why not give one a try?
Potassium Chloride
Sodium substitutes typically contain a chemically similar compound to sodium chloride, or table salt, called potassium chloride. While you may find salt substitutes contain various ingredients, such as cream of tartar or mineral oil, the main ingredient will be potassium chloride, according to Oak Ridge Associated Universities. Potassium chloride doesn't taste exactly like salt -- you may find it tastes slightly bitter, according to the Harvard School of Public Health. Also, when potassium chloride is heated, the bitter taste may be more pronounced. For this reason, many manufacturers add l-lysine, a compound that masks the bitter taste.
Warning
Potassium chloride salt substitutes can help you enjoy the taste of your foods without added sodium. If you do not currently get enough potassium in your diet, consuming potassium chloride substitutes can help you to incorporate enough potassium to protect against high blood pressure, stroke and osteoporosis, according to the Harvard School of Public Health. However, potassium chloride substitutes can be harmful if you have a condition like kidney disease, diabetes or blocked urinary flow. Also, if you take medications like potassium-sparing diuretics, ACE inhibitors or angiotensin-receptor blockers, speak to your physician before using salt substitutes.
Herbs and Spices
Add flavor by incorporating herbs and spices to the foods you prepare. Try dried garlic, oregano, pepper, rosemary, tarragon, cinnamon, nutmeg or smoked paprika. Or, marinate meats in sesame oil, lemon juice, lime juice, walnut oil, extra virgin olive oil or pumpkin seed oil. The amount of time you marinate depends upon the meat you are cooking and what device you are using to marinate. For example, some vacuum-marinating devices promise to marinate in a few hours while you may need to marinate meats like chicken overnight. However, acidic marinades like lemon or lime juice may require a few hours, according to "Cooking Light."
Considerations
If you try herb blends, read the labels carefully to ensure sodium has not been added. "Lite" or "low-sodium" blends still contain some sodium. Some low-salt blends combine potassium chloride and sodium chloride. If you are on potassium and sodium restrictions, these substitutes should be especially avoided. While you may find it difficult to restrict your salt intake at first, your taste buds typically acclimate with time, according to the Harvard School of Public Health. Talk to your physician about the appropriate amount of sodium you should have based on your unique health needs.
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