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Sodium-Free Salt Substitutes

The U.S. Department of Agriculture recommends a general daily limit of 2,300 mg of sodium per day, the equivalent of just over a teaspoon of salt. If you are over the age of 51, have high blood pressure or certain heart conditions, the daily recommendation drops to just 1,500 mg. When you watch your sodium intake, you quickly learn that it's easy to go over the daily limit even without adding salt at the table. By substituting other sodium-free options, you can still enjoy flavorful foods without breaking your healthy diet.

  1. Commercial Salt Substitutes

    • There are several salt substitutes on the market that mimic the taste of salt with potassium chloride. These products, such as Morton Salt Substitute, NoSalt and AlsoSalt, are sodium-free, but they do have drawbacks. Potassium chloride has a bitter aftertaste, though some products mask it with an ingredient called lysine. Potassium chloride is not recommended for cooking, so it doesn't have salt's versatility. Most importantly, these salt substitutes add a high level of potassium to your diet, which can cause complications with some conditions and medications. Always consult your doctor before switching to a potassium-based salt substitute.

    Salt-Free Sesonings

    • Commercial salt-free seasoning blends such as those by Mrs. Dash, Benson's and Spike use herbs, spices and sometimes citrus or vegetables to add flavor instead of salt. These blends can be used for cooking and as a replacement for the salt shaker at the table. Commercial blends are an economical alternative to buying lots of different herbs and spices, though you may want to have a variety of blends on hand -- unlike salt, which goes with everything, different blends may be best suited to certain types of dishes more than others.

    Fresh Substitutes

    • Instead of adding salt, season your food with fresh seasonings such as chopped or pressed garlic, lemon juice, hot pepper, chopped onion and fresh herbs such as basil, oregano and chives. These fresh alternatives to salt add a burst of flavor to meats, potatoes and vegetables. Purchase fresh produce weekly -- fresh, in-season vegetables can be so flavorful that they don't need any extra seasoning at all -- and grow your own vegetables and herbs, if possible. Even if you don't have a backyard, you can cultivate herbs on a windowsill.

    Flavorful Vinegars and Oils

    • Pure vinegar is sodium-free and makes a flavor-packed substitute for salt. Avoid seasoned rice vinegar and other vinegars with additives; instead, look for sodium-free balsamic vinegar, red wine vinegar, unseasoned rice vinegar and cider vinegar. Flavorful, heart-healthy oils such as extra-virgin olive oil can also be used as a sodium-free seasoning for vegetables, pasta and as an alternative to butter or margarine on bread: mix extra-virgin olive oil with dried herbs and let it sit for 20 minutes. Dip crusty bread into the oil, or drizzle it on top of your food.

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