Reduce Salt... Here Are Natural Alternatives That Don't Raise Blood Pressure
Potassium-rich salt substitutes are a healthy option for lowering blood pressure and reducing the risk of heart attacks and strokes. They include natural herbs, spices, and flavorings like vinegar and citrus, and can be used in cooked or fresh foods to enhance flavor without harming the heart and kidneys.
Reduces Your Blood Pressure Without Sacrificing Taste: Healthy Salt Substitutes That Support Your Heart
Reducing your salt intake is an essential step for maintaining heart health and lowering blood pressure, but giving it up doesn't mean sacrificing flavor. There are natural and healthy alternatives that can enrich your food without raising your blood pressure, and in fact, contribute to improving it. This report reviews the most prominent of these alternatives, as reported by the "Very Well Health" website.
Commercial Salt Substitutes
Most commercially available salt substitutes are based on potassium chloride, which gives a flavor similar to sodium chloride (regular salt). Although some describe its taste as metallic or bitter, it has been shown to reduce systolic blood pressure by up to 6 mmHg and diastolic blood pressure by 2 mmHg, according to a scientific review published in 2022.
However, these alternatives are not recommended for people with kidney or liver disease or advanced diabetes, as they may lead to dangerously high blood potassium levels.
Natural Ingredients That Support Health
Vinegar: It adds a tangy, rich flavor, especially varieties like balsamic. The acetic acid in it helps lower blood pressure when consumed regularly in a small daily dose (about two tablespoons).
Citrus fruits: Lemons and oranges contain natural compounds that dilate blood vessels, which contributes to lowering blood pressure.
Fresh and dried herbs: Such as thyme, basil, and sage, provide a distinctive flavor without the need for added salt. Some of these herbs have blood pressure-lowering properties.
Spices: Cinnamon, cardamom, ginger, and turmeric add depth to flavor and may help improve circulation.
Garlic and onions: Both have powerful blood pressure-lowering properties by supporting nitric oxide production and blocking angiotensin-converting enzymes.
Peppers: Black and hot peppers stimulate the release of endorphins, enhancing feelings of fullness and satisfaction without the need for salt.
Seaweed: Contains compounds that help eliminate excess sodium and reduce fluid retention.
Nutritional yeast: Adds umami flavor and supports heart health by providing vitamins, especially B12 and folic acid.
Salt isn't the only option for seasoning food; there are many, varied alternatives that provide flavor while keeping your blood pressure within a healthy range.
