6 Salt Substitutes For Better Heart Health

Throughout history, salt has held a power so profound that it could make empires rise and fall—or at least keep their food from tasting like soggy cardboard. From ancient history to modern times, salt has been a precious commodity worth its weight in gold, or at least in flavour. It was the original MVP (Most Valuable Preservative) that helped keep food from spoiling, making it a hot commodity in the culinary world. But sadly, while salt is a common ingredient that enhances the taste of our food, its excessive consumption can negatively impact our heart health. 

High sodium intake can lead to elevated blood pressure, increasing the risk of heart disease and other cardiovascular problems. To promote better heart health, it is essential to use salt in moderation and explore substitutes that can provide flavour without the need for excessive sodium. Remember, making small changes in your dietary habits can have a significant impact on your overall well-being.

The high sodium content in salt can lead to an increase in blood pressure, which is a significant risk factor for heart disease and other cardiovascular problems. It is important to understand the potential harm that excessive salt intake can cause and explore alternatives that can promote better heart health.

Here are 6 salt substitutes you can use for better heart health:

Herbs and Spices:

Herbs and spices are excellent substitutes for salt when it comes to enhancing the taste of food. Options like basil, thyme, rosemary, oregano, and cumin can add depth and flavour to your dishes without the need for excessive salt. Experimenting with different herbs and spices allows you to create delicious meals while reducing your sodium intake.

Lemon Rind:

Citrus fruits like lemons, limes, and oranges can provide a refreshing burst of flavour to your meals. Grating some rind or squeezing a bit of citrus juice over vegetables, salads, or fish can enhance the taste and eliminate the need for salt. Additionally, citrus fruits offer various health benefits, including a good dose of vitamin C.


Vinegar, such as balsamic vinegar, apple cider vinegar, or rice vinegar, can be used as a flavourful substitute for salt. They can add tanginess and depth to your dishes, enhancing their taste without relying on sodium. Incorporate them into marinades, salad dressings, or as a finishing touch to your meals.

Garlic and Onion:

Garlic and onion are versatile ingredients that can elevate the taste of your dishes while reducing the need for salt. They add depth, aroma, and savoury flavours to various recipes. Experiment with roasted garlic, caramelised onions, or sautéed garlic to enhance the taste of your meals without relying on salt.


Seaweed is a nutrient-rich ingredient that can be used as a salt substitute due to its natural umami flavour. It is available in various forms, such as dried flakes or powders. Incorporating seaweed into your dishes, like soups, salads, or stir-fries, can provide a savoury taste and a natural alternative to salt.

Low-Sodium Condiments:

Many condiments, such as soy sauce, Worcestershire sauce, and salad dressings, offer low-sodium or sodium-free alternatives. Opting for these options can significantly reduce your salt intake while still adding flavour to your meals. Be sure to read labels carefully and choose condiments with reduced sodium or seek out sodium-free varieties.