If you’re looking to decrease sodium in your diet, then you’re probably looking to decrease salt intake, too. This list (and FREE printable) of Salt Substitutes gives you many ways to flavor your food without salt and all the sodium that goes along with it!
Salt: the key to a flavorful meal…right? WRONG! I’m here to tell you that there is more to seasoning your food than plain ole’ salt. There is a plethora of spices, herbs and seasonings just waiting out there for you to discover them. Before I dive into salt substitutes, it might be a good idea to know exactly why it might be a good idea to leave the salt shaker in the cupboard.
Salt and the American Diet
Common salt is a mineral composed mainly of sodium chloride. About 90% of Americans’ sodium intake comes from sodium chloride, or salt. Most Americans consume around 3,400 mg of sodium daily — more than twice the 1,500 mg limit recommended by the American Heart Association and about 1 1/2 times the 2,300 mg limit recommended in the Dietary Guidelines for Americans, 2010.
But don’t think it is all coming from the salt shaker – in fact, roughly 75% of the sodium we eat comes from processed foods and restaurant foods. Yikes! While we can’t always control what goes into our food and meals purchased and prepared outside the home, we can definitely do something to control how much is added to the foods prepared in the home.
What’s Wrong with Too Much Salt?
I’m sure you have heard that salt (or sodium) can lead to high blood pressure, or hypertension. The reason for this is because sodium holds excess fluid in the body, which increases the force of blood flow in your arteries and veins, thus raising blood pressure and causing the heart to work harder.
If this continues to happen day after day, week after week, month after month (you get the picture…), the tissue that makes up the walls of arteries gets stretched beyond its healthy limit and becomes damaged – leading to problems such as blood vessel weakness and scarring, increased risk of plaque build up and blood clots, and tissue and organ damage from narrowed and blocked arteries.
Hypertension is sometimes called a silent disease because those who have high blood pressure often feel no symptoms – until the damage is done. This is why it’s important to have your blood pressure checked regularly.
Blood pressure generally rises as you age, so taking in less sodium now will help decrease the rate of age-related blood pressure increase and reduce your risk not only of developing hypertension, but also of other conditions linked to too much sodium, such as stroke, heart failure, osteoporosis, stomach cancer, and kidney disease. Sounds like a good enough reason to cut down on sodium to me!
Looking to flavor your food without all the sodium? Check out this list of Salt Substitutes. Share on X
Salt Substitutes
Now that we know why many of us could stand to have less salt in our diets, I’m sharing with you what to use to flavor your foods instead of salt. This way you can control how much salt goes into your food prepared at home.
I have rounded up a bunch of different seasonings you can use instead of salt, grouped by food type. Most will add to the savoriness of the foods natural flavor, while others will lend a sweeter taste. Mix and match to find out which combinations you like best. If you have already tried some of the suggestions below…good job! If not, pick a few to try out on dinner this week and let me know how it turned out!
Download this FREE Salt Substitutes printable today!
Beef:
- Balti Seasoning
- Basil
- Bay leaf
- Black Pepper
- Cayenne
- Celery Seed
- Chili Powder
- Cloves
- Curry
- Dill Weed
- Garlic
- Ginger
- Green Peppercorns
- Herbes de Provence
- Horseradish Powder
- Low Sodium Lemon Pepper
- Mace
- Marjoram
- Mustard Seed
- Nutmeg
- Onion Powder
- Oregano
- Paprika
- Parsley
- Red Pepper
- Sage
- Thyme
Poultry:
- Basil
- Chervil
- Cilantro
- Chives
- Cumin
- Curry
- Dill Weed
- Garlic
- Ginger
- Herbes de Provence
- Lemon Grass
- Lemon Peel
- Oregano
- Onion Powder
- Parsley
- Paprika
- Sage
- Saffron
- Saté
- Savory
- Shallots
- Tarragon
- White Pepper
Pork:
- Balti Seasoning
- Basil
- Bay Leaf
- Black Pepper
- Cayenne
- Celery Seeds
- Cilantro
- Curry
- Fennel
- Garlic
- Ginger
- Herbes de Provence
- Oregano
- Onion Powder
- Paprika
- Parsley
- Red Pepper
- Rosemary
- Sage
- Tandoori Seasoning
- Thyme
Fish:
- Basil
- Chervil
- Chives
- Cilantro
- Cumin
- Dill Weed
- Garlic
- Low Sodium Lemon Pepper
- Paprika
- Parsley
- Red Peppers
- Sage
- Shallots
- Tandoori Seasoning
- Tarragon
- Thyme
Lamb:
- Black Pepper
- Curry
- Garlic
- Mint
- Onion Powder
- Rosemary
- Saté
Potatoes:
- Black Pepper
- Chives
- Dill Seed
- Dill Weed
- Garlic
- Mace
- Onion Powder
- Parsley
- Rosemary
Squash and Sweet Potatoes:
- Basil
- Black Pepper
- Cinnamon Cloves
- Ginger
- Onion Powder
- Nutmeg
- Sage
- Thyme
Green Beans, Corn, Peas:
- Ancho Chili Peppers
- Basil
- Chives
- Curry
- Dill Weed
- Garlic
- Onion Powder
- Red Pepper
- Rosemary
Tomatoes:
- Basil
- Black Pepper
- Fennel
- Garlic
- Marjoram
- Oregano
- Onion Powder
- Poppy Seeds
- Rosemary
Sources:
American Heart Association: About Sodium (Salt)
American Heart Association: What is High Blood Pressure?
CDC: Get the Facts: Sodium and the Dietary Guidelines
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This is a great list! I often don’t know which spices to use with which ingredient 🙂
Thanks! It can be confusing, but by experimenting with the different flavors can help you find what you like!
We’re trying to eliminate more salt from our household so these tips are right on time.
Perfect! I hope it helps out!
The funny thing is, though – salt isn’t bad for *everyone*. We pretty much eliminated salt from our diet because my husband has hypertension, and of course we all know that getting rid of salt is a good thing. But I started feeling worse and worse until I ended up in the emergency room with dizziness and weakness. Turns out I have orthostatic hypotension and, if I don’t have enough sodium, my blood pressure plummets more than 20 points when I stand up!
So I still cook without salt – and then I salt *everything* I eat.
I never said salt was bad for everyone. Sodium is a mineral we all need in our diets in order for our body to function properly. But the fact is, many Americans DO get too much sodium in their diets – which was the point of this post. For those, like you, that don’t need to cut back on salt – keep on using the salt shaker if you wish. For those, like your husband, that it might benefit to cut back – this list could be helpful. Plus, adding new or additional seasonings, herbs and spices to your food is a great way to expand your palate – whether you need to cut back on salt or not! 🙂
Great list! I don’t like to use a lot of salt in my recipes. I often use low sodium tamari (which still has salt, but less).
Thanks! It’s great they make lower sodium versions of things now days. It still gives us that flavor we want without a whole bunch of sodium!
thank you for this list! My father in law has to watch his sodium due to heart problems, so I’m always looking for healthy recipes that I can make him.
You’re welcome! That darn sodium can be troublesome for the heart. I hope all is well and good luck trying out new flavors!
I’m not a huge fan of salt anyways, but I love flavorful food. This is such an awesome list to go off of.
Thanks! There is so much more out there, in terms of flavor, than salt! This list should get you off to a good start of exploring new flavor combinations!
Thank you for posting this!! I used to love to add salt to everything, but now my BP is so high that I can’t even walk past sodium. I have to be so careful, so this list is much appreciated.
You’re welcome! I hope it helps out and good luck with everything!
Great list! I’m guilty of adding salt to a lot of my meals, and need to cut back. I love sweet potatoes with honey and cinnamon – yum!
Sweet potatoes with honey and cinnamon sounds delicious! I’ll have to give it a try!
I have seen so many lists like this & when I go to find them I always misplace them! Going to print this out and store it next to my spices!
Thanks!
Leanna
I have Meniere’s and have to stay away from salt. I can’t wait to try these suggestions!
I make herb blends and give them as gifts to my friends. I have several who bring back the empty shaker asking for a refill.
Such a great idea!
terrific site. cant wait for newsletter thanks
Oh how grateful I am to find your page.
I am sitting here trying to make a menu/grocery list to provide us a very low sodium diet. Ugh, my husband is one who salts everything before even tasting it. I have stopped cooking with it for the most part because of that reason.
He had a massive heart attack a week and a half ago. He is a changed man. He is willing to do whatever it takes to lengthen his life. So your list has given me something to work with.
Thank you dearly ❣️