Incorporating Salt Alternatives into Your Diet

3 min readApr 6, 2023


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Written by KURA Writer- Rylee Nelson

Salt is used in many dishes at restaurants and at home to enhance the flavor of foods. However, overconsumption of salt can raise blood pressure and lead to stroke and heart disease (WebMD, 2023). The good news is that there are many options for healthy alternatives that can help lower sodium intake and make food taste great. Let us explore some of these alternatives and ways to incorporate them into meals.

  1. Garlic
    Garlic is a versatile, healthy, and delicious option to improve the taste of food. In addition, garlic is good for the immune system, lowering blood pressure, and improving cholesterol levels. You can add it to almost anything you cook, including soups, sauces, meats, seafood, and vegetables (NHLBI, 2022).
  2. Ginger
    Ginger is another nutritious alternative that adds great flavor to certain dishes. Ginger is helpful with nausea, indigestion, and inflammation. You can incorporate ginger into salads, soups, meats, and vegetables (NHLBI, 2022).
  3. Citrus
    Citrus fruits, especially lemons, are used in dishes to add flavor and acid. Citrus fruits are good sources of vitamin c and fiber. There are many ways to utilize these fruits. For example, adding them to marinades and salad dressings or just squeezing them onto vegetables are great ways to improve the flavor of your food (Streit, 2020).
  4. Nutritional Yeast
    Nutritional yeast is a great alternative that is non-dairy and adds a cheesy flavor to foods. This alternative may lower cholesterol and improve immunity. The best way to utilize it is by adding it to popcorn, pasta, and grains (Streit, 2020).
  5. Green Salt
    Green salt is a healthier alternative because it has 50% less sodium than salt. However, cooking with it may add a greenish color, so it’s best used as finishing salt. It’s good for finishing foods such as rice and seafood (Yoon, 2022).

Salt alternatives are great for adding flavor to foods while lowering sodium intake. Depending on your food and taste preferences, you can choose the suitable salt alternatives that match your liking. The alternatives discussed are a few options to give you some ideas and inspiration to start adding them to foods. So next time you go to the store, pick up one of these alternatives and see how you like it. Your body will thank you!


Streit, L. (2020, September 17). 18 Flavorful Salt Alternatives. Healthline. Retrieved March 31, 2023, from

U.S. Department of Health and Human Services. (2022, November). Use herbs and spices instead of salt. National Heart Lung and Blood Institute. Retrieved March 31, 2023, from

WebMD. (2023, February 24). Are you eating too much salt? WebMD. Retrieved March 31, 2023, from

Yoon, J. (2022, August 21). What is Green Salt? EatingWell. Retrieved March 31, 2023, from




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