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3 February 2025

Low-Sodium Salt Substitutes, Can They Really Help Control Hypertension?

Low-Sodium Salt Substitutes

Written by Dr Serena Jones, GP

Dr Serena Headshot | Kinetik WellbeingDr Serena graduated from Manchester University in 2008 (MBChB).

She also holds the MRCGP, DRCOG and DFSRH.

 

 

How does sodium impact our health?

Salt makes food taste great, but too much can take a serious toll on your health.

While sodium is essential for regulating fluids, transmitting nerve signals, and contracting muscles, excessive intake raises blood pressure by making the body hold onto extra water. This increases blood volume, putting added strain on the heart and blood vessels. Over time, this can lead to hypertension, heart disease, stroke, and kidney damage.

Read our blog How Does Salt Impact My Blood Pressure to find out more.

 

What are low-sodium salt substitutes (LSSS)?

Low-sodium salt substitutes offer a practical solution to help individuals reduce their sodium intake without compromising the taste of their food. These substitutes typically replace a portion of the sodium chloride (common table salt) with other salts such as potassium chloride or magnesium sulphate. By doing so, they maintain the salty flavour that people desire while significantly reducing the overall sodium content.

Potassium, found in low-sodium salt substitutes, helps counteract sodium’s negative effects, improving blood vessel function and lowering stroke risk. Studies show no serious side effects, but those with kidney disease should consult a doctor before making the switch.

low-sodium salt substitutes vs. table salt, potassium

But what does the research show?

The latest WHO guideline recommends less than 2 grams of sodium per day, roughly one teaspoon of salt-yet the global average is a staggering 4.3 grams per day—more than double the limit! [1].

Where’s all this excess sodium coming from?

  • Processed foods (think crisps, ready meals, and sauces)
  • Restaurant and takeaway meals
  • Hidden salt in home cooking

It’s also very tricky to calculate how much salt you are taking in day to day!

The WHO is urging governments and healthcare professionals to promote low-sodium salt substitutes as an effective, safe way to tackle high blood pressure and reduce heart disease risk worldwide

 

Easy ways to cut back on sodium:

  • Switch to a low-sodium salt substitutes for home cooking and seasoning, you can do this gradually to help your taste buds adjust to the changes.
  • Check food labels—look for “reduced sodium” products that contain beneficial minerals like potassium and magnesium,
  • Eat more fresh foods—avoiding processed foods and takeaways as these are the biggest culprits!
  • Increase potassium-rich foods—bananas, spinach, broccoli, and avocados can help counteract sodium’s effects.
  • Measure blood pressure at home to track improvements and monitor it on ‘My Blood Pressure’.

 

Final verdict?

The best way to reduce sodium intake is to eat fresh, unprocessed foods. But if you use salt, low-sodium salt substitutes is the smarter, heart-healthier choice—and the World Health Organization agrees. Small changes today can lead to big health benefits down the road.

 

 

References:

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