10 Salt Substitutes to Support Lower Blood Pressure

Salt substitutes can help lower blood pressure and the risk of heart attack, stroke, and chronic kidney disease. These include potassium-based salt substitutes sold in grocery stores and flavorings that you can add to cooked or fresh foods.

Jump to Key Takeaways.

1. Commercial Salt Substitutes

Many commercial salt substitutes are made with potassium chloride, which tastes similar to sodium chloride (salt). While some people consider them a good substitute, others describe an off-putting bitter or metallic taste, particularly in larger amounts.

“Lite” and “low-sodium” substitutes are made with a mixture of potassium chloride and sodium chloride, which taste more like traditional table salt.

A 2022 review of studies reported that these potassium-based substitutes can independently lower systolic (upper) blood pressure by as much as 6 millimeters of mercury (mmHg) and diastolic (lower) blood pressure by as much as 2 mmHg.

Even so, these salt alternatives can raise blood potassium to dangerous levels in people with advanced kidney disease, liver disease, or diabetes. For these individuals, the risks of salt substitutes may outweigh the benefits.

2. Vinegar

Vinegar can add tang and brightness to foods. Some, like balsamic vinegar, also impart umami, which can enrich the flavor of food without the added salt found in soy sauce or Worcestershire sauce.

The acetic acid in vinegar may directly lower blood pressure. A 2022 review of studies suggests that consuming 30 milliliters (mL) of vinegar daily (roughly 2 tablespoons) can help lower systolic and diastolic blood pressure by around 3 mmHg.

3. Citrus

Citrus fruits like lemon and orange are commonly used in cooking, including their juice or grated rind.

In addition to adding flavor, citrus fruits contain plant-based chemicals called eriocitrin and hesperidin, which have vasodilator effects, meaning they cause blood vessels to widen to help ease blood pressure.

4. Fresh or Dried Herbs

Oregano, thyme, rosemary, and sage can add distinct notes to food. Some fresh herbs, such as basil, tarragon, parsley, mint, chives, or dill, can even be tossed into salads or help finish sauces and stews.

Some herbs thought to have antihypertensive effects are coriander, lemongrass, sage, and sweet basil.

5. Spices

Spices can help build flavor in the absence of salt. Cardamom, celery seed, cinnamon, ginger, saffron, sesame seed, and turmeric are among the spices thought to have antihypertensive effects.

6. Garlic

Garlic often provides the “backbone” flavor of cooked foods like stews and soups. It can also deliver a garlicky “hit” that can reduce the need for salt.

Garlic’s effects on blood pressure are widely documented. It helps increase nitric oxide and blocks angiotensin-converting enzymes (ACEs), the same enzymes targeted by blood pressure medications like Lotensin (benazepril) and Vasotec (enalapril).

7. Onion

When onions are caramelized, they release sugars that can elevate the flavor of almost any food. When cut thin, red onion delivers an appealing flavor without bitterness. The same occurs when chives or green onions are tossed into a salad or stir-fry.

Like garlic, onion has antihypertensive properties. It lowers blood pressure by blocking the flow of calcium into the smooth muscles of the heart, slowing the heart rate. It also contains an antioxidant called quercetin, which may decrease systolic blood pressure by as much as 5 mmHg.

8. Pepper

Black pepper and other peppers (like paprika, chili pepper, and cayenne) provide different levels of heat that stimulate the release of “feel-good” hormones called endorphins. Chili’s pleasant effect on the taste buds and brain may supplant the need for added salt.

Black pepper also contains a compound called piperine, which some studies suggest blocks the flow of calcium into blood vessels, helping to induce vasodilation.

A 2023 study from China suggests that capsaicin (the chemical that gives chili its characteristic “burn”) can modestly reduce systolic blood pressure when consumed regularly.

9. Seaweed

Seaweed is high in potassium chloride and low in sodium chloride. It can add “saltiness” to food. Toasted nori can add a distinctly Asian note to rice, while fresh wakame can enhance and deepen the flavor of fish soups and chowders.

Seaweed also contains plant-based polysaccharides that bind to sodium and help remove it from the body in urine, reducing the water retention that can contribute to high blood pressure.

10. Nutritional Yeast

Nutritional yeast is an inactivated form of yeast that adds a savory umami note to food. You can use it as a seasoning for popcorn, pasta, salad dressings, or casseroles, or as a thickening agent in soups, sauces, and stews.

Though nutritional yeast has no specific antihypertensive properties, it is a rich source of folate and vitamin B12, which help ease blood pressure by increasing nitric oxide levels in the bloodstream.

When It’s Time to Switch

People in the United States consume an average of 3,400 milligrams (mg) of sodium daily from food. This is well in excess of the 2,300 mg recommended by the American Heart Association (AHA) for healthy adults.

Much of this comes not from salt shakers but from processed foods, which account for over 70% of the sodium in the American diet. As such, the average adult who consumes a diet high in processed, packaged, or fast foods should reduce added salt.

Others, however, may be strongly advised to cut back immediately, including people with:

People with these chronic conditions may need to reduce their daily sodium intake to around 1,500 mg.

Key Takeaways

• Replacing salt with salt substitutes can significantly reduce your risk of high blood pressure, heart attack, stroke, and chronic kidney disease.
• One option is to use commercial salt substitutes made with potassium chloride.
• You can also replace salt with flavorings like vinegar, citrus, herbs, spices, garlic, onion, pepper, seaweed, and nutritional yeast.