MPH Blog

Easy, Flavorful Salt Substitutes

Seasoning Your Food Without The Salt

Let’s face it—we love salt. In fact, we equate salt with flavor. However, too much salt or sodium in the body increases your risk for developing serious medical conditions such as heart disease, high blood pressure, and stroke. In the recent Dietary Guidelines for Americans, it is recommended that we consume less than 2,300 milligrams (mg) or one teaspoon of sodium per day as part of a healthy diet. With this number, it doesn’t take that much to consume more sodium than recommended, especially when you’re into processed food and restaurant meals. Even foods like grains, baked goods, and other treats that may not taste salty have high sodium content. That’s why when you want to cut back on salt, the best option is for you to take charge of food preparation. Home-cooked meals let you control the amount of salt that goes into your food. While it may be true that one teaspoon of salt won’t get you anywhere when it comes to flavor, there are a variety of salt substitutes that you can use for a healthier diet. Once you’ve tried these easy, flavorful salt substitutes, you’d be shaking the salt off your diet for good.

Onions & Garlic

Whether raw or cooked, onions and garlic have strong, distinct flavors and aroma that are hard to miss. Both can be added to soups, stews, pasta sauces or any braised or roasted dish. Try pairing garlic with any type of herb for a more gourmet taste. Or allow onions to caramelize for a deeper, umami flavor. As a bonus, onions and garlic are known for their many health benefits such as fighting infections, reducing cancer risks, and preventing heart disease.

Herbs & Spices

If you love the distinct flavors of the Mediterranean, African, and Asian dishes, you may want to expand your spice rack and start using herbs and spices for your meals. From the common basil to rosemary, chives, cumin, turmeric, coriander, and more—the flavor possibilities are endless. The best part is, these herbs and spices are known to contain antioxidants and nutrients that can strengthen the immune system as well as reduce blood sugar levels and cholesterol.

Infused Oils

Upgrade your extra virgin olive oil with infused oil for a more flavorful dish. Oils infused with ingredients such as chili, lemon, basil, and garlic are now available in the market along with balsamic vinegar and truffle oil. These oils add a fresh burst of flavor to a variety of dishes from salad, pasta to meat recipes.


If you love wine, then this is the perfect salt substitute for you. Whether white or red, wine can be added to stews, soups, pasta sauces, and braised dishes. You can even create amazing sauces for sautéed meat with your favorite wine. Additionally, studies show that one to two glasses of wine can reduce your risk of heart disease. So pop open that bottle of wine you’ve been saving and start cooking!

Having a low-sodium diet doesn’t mean that you have to sacrifice taste. All you have to do is expand your taste buds and explore some of these easy, flavorful salt substitutes.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare providers.