Salt Substitutes Can Help Patients Cut Down on Sodium

Humans have used salt for centuries, to preserve or cure food before refrigeration was readily available, and even as currency in some cultures. Though modern food preservation efforts have decreased our reliance on salt, we still heavily incorporate it as a flavor enhancer. 
It’s only relatively recently that we’ve begun limiting salt in our diets, as research has linked high sodium intake with chronic, preventable conditions like hypertension, heart disease, and kidney disease. 
The US Department of Agriculture’s Dietary Guidelines for Americans recommends intake of no more than 2300 mg of sodium daily for adults and children aged 14 years or older. This echoes similar recommendations for people at risk for heart disease, kidney disease, and hypertension. However, the sodium intake of the average American still sits at a whopping 3400 mg daily. 
High sodium intake is primarily the result of modern commercial food processing. Food prepared outside the home accounts for up to 70% of sodium intake in the United States, whereas only about 10% comes from salt that is added to food either during or after cooking. For this reason, I hesitate to recommend withholding salt as a primary focus when counseling on a low-sodium diet. 
To many people, certain foods just taste better with salt. Many of my patients in the southern United States simply will not eat foods like eggs and tomatoes if they cannot salt them. We can spend every moment of patient interaction time explaining why excess sodium is unhealthy, but the fact remains that humans prefer food that tastes good. This is why I try to avoid counseling a “no-added-salt” diet; instead, I recommend a low-sodium diet with a focus on fresh, whole foods and limiting salt to only a few food items. 
Patients should be counseled to slowly restrict their salt intake and be made aware that doing so may increase the time it takes for their sensitivity to the taste of less salty foods to return. But it is also important for them to know that it will return. The surest way to kill progress is for an unprepared patient to believe that their food will taste bland forever. A prepared patient understands that their food may taste different for a couple of weeks, but that the change will not last forever.
I have often worked with patients who insist that their sodium intake is acceptable because they are using sea salt instead of table salt. This is the result of exceptional marketing and misinformation. 
Specialty salts like sea salt and Himalayan pink salt contain about 560 mg and 590 mg of sodium, respectively, per quarter teaspoon. These products do have a slightly different mineral content, with sea salt typically having a negligible amount of calcium, magnesium, or potassium. The very small amount of these minerals offers no obvious health benefits compared with more affordable table salt. 
The sodium content of iodized table salt is comparable to these products, with about 590 mg of sodium per quarter teaspoon. Though its high sodium content will put some practitioners off, it is also an excellent source of iodine, at about 75 mg per serving. It has been estimated that upward of 35% of the US population has iodine deficiency, most commonly due to pregnancy, avoidance of dairy products, increasing rates of vegetarianism, intake of highly processed foods, and avoidance of added salt. For this reason, and its relative affordability, I find table salt to be far more appropriate for the average American than specialty salts. 
Monosodium glutamate (MSG). MSG was previously at the center of public health concern owing to reports of “Chinese restaurant syndrome” that have since been debunked. I often recommend MSG to people trying to decrease sodium intake because the US Food and Drug Administration has designated it as GRAS (“generally recognized as safe”), and it has about one quarter of the sodium content of table salt at 125 mg per quarter teaspoon. Its crystalline structure makes it a lower-sodium salt substitute in savory applications like soups, stews, and gravies. 
Hot sauce. These sauces are generally composed of peppers, vinegar, salt, and sugar. There may be some variation and occasionally added ingredients depending upon the brand. However, I find most hot sauces to be a low-sodium seasoning option that works especially well on proteins like eggs, chicken, and pork. 
Potassium-based substitutes. Salt alternatives such as Nu-Salt and Morton Salt Substitute are sodium-free options with a significant amount of potassium, at 525 mg per quarter-teaspoon serving. These alternatives may not be ideal for patients with kidney problems, but they can be very helpful for those with potassium deficiency. 
Herb-based seasonings. Garlic and onion powder are both sodium-free seasonings that many of my patients have found help to increase palatability while decreasing salt use. Black pepper; lemon and lime juice; salt-free herb mixes like Mrs. Dash; and spices like cumin, paprika, dill, chili powder, and ginger are also sodium-free or low-sodium alternatives that can help to alleviate blandness for someone new to a low-sodium diet. I recommend them often and use them in my own cooking at home.
Plant-based diet. If the goal of care is to improve cardiovascular or kidney health, then I find that working with patients to increase intake of plant foods to be a helpful option. This way of eating encourages replacing highly processed foods that may be high in sodium and sugar with plants that tend to be higher in potassium and calcium. The Dietary Approaches to Stop Hypertension (DASH), Mediterranean, and other plant-based diets have been shown to increase cardiovascular and metabolic health by significantly decreasing serum lipids, blood pressure, and A1c and promoting weight loss. They have also been shown to increase the gut microbiome and promote increased cognitive function. 
I rarely encourage the use of added salt. However, research shows that putting down the salt shaker is probably not the most effective option to restrict sodium intake. For those who can cut back, these options can help keep food flavorful and patients compliant.