Table salts add good taste, flavors and playa role in the preservationof food.However, there are cases where one needs to substitute salt. Which options are available in this case? This blog discusses the best salt substitutes.

Excess salt intake leads to health problems,such as high blood pressure, heart diseases, and stroke, and less calcium absorption. Other possible effects include kidney problems and heart failure. For this reason, people with chronic diseases need to reduce or avoid salt intake.

Salt is important to the body. The body uses salt to balance fluids in the blood. Additionally, salt regulates high blood pressure and also plays a vital role in nerve impulses and the good functioning of the muscles.

A high intake of table salt can risk getting health disorders, such as swelling, liver problems, heart disease, muscle cramps, stroke, hypertension, heart failure, and edema. It causes more salt concentration, leading to poor absorption of sodium ionsand fiber in the blood.

Best salt substitutes


Tarragon is a perennial herb with essential nutrients. It has a slightly bitter taste, but flavorful. Its nutrients can reduce high blood sugar, inflammation, and pain. It can also enhance appetite and sleep. Instead of using table salt, go for the fresh tarragon spices in food, such as cream sauces, eggs, and chicken salads.


Ginger plays an essential role in the body. This spice can be used in several dishes. It has an antioxidant that can offer protection against inflammation effects and muscle soreness. It is also used as a medicinal compound.


Coriander is a type of spice with a lemony taste. It is a seed taken from cilantro plant, usually prepared in soups, salsas, and curries. Coriander contains substances, such as a terpene, tocopherols, and quercetin that acts as antioxidants. These compounds help in boosting brain functioning and the immune system.

Red pepper flakes

Red pepper is a seasoning ingredientmade up of dried hot pepper. This seasoning is important to your health in several ways, such as promoting the heart’s good function, proper digestive system, improves metabolic reactions, an reduces cancer. Again, it tastes delicious in different types of food- hot soups, chili’s, salad dressings, marinades, pasta, and pizza.


Cinnamon is used in varieties of food, such as baked food, chicken, turkey, and marinades. It has several health benefits, including blood pressure reduction, relieves digestion processes, andhas anti-viral and anti-bacterial properties. It is a warm spice with an average sweetness and is added to chili’s, soups, tomato sauce, roasts, and curries. You can substitute salt with cinnamon when cooking lentils or beans.


Rosemary is used in dipping oils. It is added to foods, for example, soups, stews, and roasted vegetables. It is rich in antioxidants and inflammation that helps to boost the immune system and ensure proper circulation of blood within the body. Rosemary is also considered a stimulant. Therefore, it helps in maintaining good quality functioning of the hippocampus memory. Lastly is used in alertness boosting and improving intelligent quotient.


Smoked paprika is also known as pimento and is made from smoked and dried over oak fires. The process involves making it reddish in color, and giving a smoky flavor. You can prepare it with taco meat, nachos, stews, and chili to providereddish color and flavors. You can replace salt and salsa with smoked paprika.


Balsamic vinegar helps reduce blood sugar, lowering cholesterol, weight loss, treatment of wounds, and lowering hypertension. It also helps to protect the skin. It contains antimicrobial compounds and antioxidants that help relieve the inflammation. Balsamic vinegar is used in salad dressing, stew, meats, and fish as a tenderizer. You can substitute it with coconut aminos that adds flavor to food.


It is a spice that produces a pungent smell and adds flavors to food with the moderation of sodium contents. Helps to reduce risks of high blood pressure, improves memory performance, and has antioxidants that protect your skin. It’s a good spice for colds and flu.

Black pepper

This is the best spice to alternate with salt. It is added to soups, pasta, roasts, and other food. Black pepper is rich in antioxidants that can protect you from unstable free radicals, these dangerous molecules can destroy the cells of the body. It also helps in fighting cancer and high blood pressure. It may again reduce inflammation linked to chronic diseases, such as heart attack. You can replace black pepper with white pepper, jalapenos, and chili peppers.

Both raw and dried onion or powder onion

Onions give food flavors and good taste. It’s used almost in all recipes, and it can be alternate with salts in soups, stews, dips, and salsas. It provides a hint of sweetness in your mouth. Onion contains some compounds and antioxidant that helps prevent inflammation and reduce the level of cholesterolsand the number of triglycerides in the blood. Anti-inflammatory properties can help reduce high blood pressure.

The bottom line

Salt isadded to food improve taste. However, too much intake can result to health issues. If salt risks your health in any way, replace it with the ingredients discussed in this blog.

Julia Davis

Mental health expert MS, University of Latvia I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.