8 Delicious Salt Alternatives That Help Lower Blood Pressure, According to Experts
These easy salt swaps help reduce sodium and support heart health without giving up great flavor
Salt offers a simple way to boost the flavor of our meals, but eat too much and it can negatively impact heart health. Luckily, there are quite a few salt substitutes you can use for similar taste benefits without high sodium levels that raise blood pressure. Here, experts reveal the best salt alternatives for high blood pressure without sacrificing enjoyment.
How salt can raise your blood pressure
Eating too much salt (a.k.a. sodium chloride) can negatively impact blood pressure by disrupting the delicate balance of fluids in the body, explains Ryan K. Kaple, MD, FACC, FSCAI, Director of the Structural & Congenital Heart Program at Hackensack University Medical Center.
“Sodium attracts and holds water,” he says. “When you consume excess salt, your body retains more water to dilute the sodium concentration in your bloodstream. This increased fluid volume puts extra pressure on your blood vessel walls, leading to higher blood pressure.”
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High sodium levels can also make it harder for your kidneys to remove excess fluid, adds Dr. Kaple, which further contributes to increased blood volume and pressure. And, over time, excess salt consumption can stiffen blood vessels, making them less elastic and raising blood pressure.
“Excess salt can interfere with the function of hormones that regulate blood pressure, such as the renin-angiotensin-aldosterone system, which plays a crucial role in controlling fluid balance and blood vessel constriction,” says Dr. Kaple.
High blood pressure (hypertension) caused by excessive salt intake can ultimately strain the heart, kidneys and blood vessels, increasing the risk of heart disease, stroke, kidney disease and other health problems.
How much salt is safe for heart health?
The American Heart Association (AHA) recommends no more than 2,300 mg of sodium per day for most adults, and ideally no more than 1,500 mg per day, especially for those with high blood pressure.
“To put this in perspective, 2,300 mg of sodium is equivalent to about 1 tsp. of table salt,” says Dr. Kaple.
8 salt alternatives that help lower blood pressure
It’s important to remember that most of the sodium we consume comes from processed foods, restaurant meals and packaged snacks—not your salt shaker, explains Dr. Kaple. These hidden sources of sodium can make it easy to exceed the recommended limits without realizing it.
However, even when cooking at home, it’s crucial to read food labels carefully and choose low-sodium options whenever possible, he says. Using herbs, spices and other flavor enhancers instead of regular salt can help you reduce your sodium intake and maintain a healthy blood pressure.
Here are a few no-sodium salt alternatives to try that are better for your blood pressure:
Smoked paprika
This seasoning offers a smoky, umami (savory) flavor that mimics saltiness and adds color without a high amount of sodium, explains Lauri Wright, RDN at University of South Florida.
Recommended serving size: 1/4 tsp. per serving
Lemon juice and zest
The acidity in lemon boosts flavor in a similar way to salt, while also providing vitamin C and supporting blood vessel function, says Michelle Routhenstein, RD, CDCES, Preventive Cardiology Dietitian, Certified Diabetes Educator and Owner at Entirely Nourished.
Recommended serving size: 1 Tbs. juice or ½ tsp. zest per serving
Balsamic vinegar
“Vinegars add tang and depth to dishes with no sodium,” says Routhenstein. “Some studies also suggest vinegar may help regulate blood sugar and improve heart health.”
Recommended serving size: 1–2 tsp. per dish or as a salad dressing base
Garlic
Both fresh and powdered garlic not only enhances flavor, but studies show they may also help support lower blood pressure by relaxing blood vessels and improving blood flow, explains Routhenstein.
Recommended serving size: 1 clove fresh garlic or ¼ tsp. garlic powder per serving
Parsley
Fresh or dried parsley is rich in antioxidants and potassium, both of which help support blood vessel health, says Routhesnstein. And its fresh, peppery flavor enhances dishes without adding sodium.
Recommended serving size: 1 Tbs. fresh parsley or 1–2 tsp. dried per dish
Cayenne pepper
Adding a spicy kick to meals, cayenne pepper contains capsaicin, a compound that may help improve blood circulation and lower blood pressure, explains Routhenstein.
Recommended serving size: ¼ to ½ tsp. per dish, depending on your desired spice level
Nutritional yeast
“Nutritional yeast is naturally low in sodium, making it a great option that can provide a cheesy or nutty flavor for your dish,” says Shelley Balls, RDN, with Flawless Bloom. “It also contains dietary fiber, which can further help reduce blood pressure levels.”
Recommended serving size: Start with ½ tsp. and work up to 1 Tbs. until you reach your desired flavor
Ginger
This herb can provide a unique and delicious flavor to any meal, and studies have found that daily ginger intake helps decrease the risk of high blood pressure and heart disease, explains Balls.
“Ginger acts as a natural calcium channel blocker and ACE inhibitor, working similar to medications used to treat high blood pressure,” she says.
Recommended serving size: Start with 1 tsp. and add more if needed
Is sea salt safer?
Sea salt and table salt have similar sodium content. While sea salt may taste milder and have larger crystals, it doesn’t lower your sodium intake and won’t reduce blood pressure risk unless used in smaller amounts.
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