On a low sodium diet or a heart healthy diet? Ugh, we all love salt. But at 575mg for 1/4 teaspoon, it seems impossible that we can even dream of adding it to our diet. And, let's face it, any "salt-like replacement" (like potassium chloride) tastes a bit funky and could interfere with heart meds (yikes)! Additionally, the heart healthy sodium replacements such as Table Tasty may not give you the flavor variety you are looking for in your dish. Here is a list of my favorite low-sodium spices that I love to replace salt with. And, they are just plain delicious!
My "Healthy Heart Lists" change and grow as I explore new items. Check back for more tips!
Need more salt replacement ideas? See my FULL LIST OF SALT REPLACEMENTS
"Salt & Friends" - Salt Replacements With Sodium
This list still has salt/sodium in them adds in other spices to enhance your dishes! My Dad (and I) have tried them all and just so darn delicious! Great for heart patients or heart health conscious foodies!
Simply Organic Umami Blends
Sodium (1/4 tsp): 115mg
Review: A must-have mushroom-based powder. BUT! It has the added kick of mustard that brings out that savory flavor. I can't get enough of this one!
Where to get it: Select local stores (brands may differ) or Amazon.
MomoFuku Savory Seasoning Salt
Sodium (1/4 tsp): 170mg
Review: Created by famous chef, David Chang. One of my all-time favorite salt replacements! Just savory enough to bring out the salt flavor. Honestly, I think its more complex than the pure salt taste.
Where to get it: Select local stores, Momofuku Website or Amazon.
Kinders Salt, Pepper & Garlic
Sodium (1/4 tsp): 180mg
Review: This blend is strong unlike other salt replacements. Savory and spicy. I honestly use this in my own cooking in replacement for salt. Yum!
Where to get it: Select local stores or Amazon.
Mushroom Powder
Sodium (1/4 tsp): 5mg
Review: Probably the best "bang" (flavor) for your "buck" (sodium)! Mushroom powder is heavy on umami and adds a different dimension to food. Although it's not a true salt replacement for that "salty" flavor, I really don't mind as it lights up all my umami senses!
Where to get it: Select local stores (brands may differ) or Amazon.
Omnivore Salt
Sodium (1/4 tsp): 240mg
Review: I discovered this at the Ferry building in SF. It only has half the sodium of regular salt but is so flavorful! The additional spices support the salt.
Where to get it: Select local stores (brands may differ) or Amazon.
Miso Seasoning
Sodium (1/4 tsp): 40mg
Review: Like all miso, this spice flavor is deep, flavorful umami-ness. My "go to" for all asian dishes.
Where to get it: Select local stores (brands may differ), Trader Joes, Whole foods or Amazon.
"Zero" Guilt Replacements - No Sodium Salt Alternatives
This is a list of zero sodium options (no salt allowed!)
Kinder's "No Salt" Series
Sodium (1/4 tsp): 0mg
Review: Yes! Try them all. Kinder's is in the business of meats and understand what makes a flavorful meat!
Where to get it: Select Stores or Amazon.
21 Seasoning Salute
Sodium (1/4 tsp): 0mg
Review: Yes. It has ZERO sodium. It adds flavor to your dishes in a way even salt cannot. However, if you're looking for that salt taste, this won't give it to you. Still, this little bottle is full of flavor!
Where to get it: Trader Joes or Amazon.
Vegitude Power
Sodium (1/4 tsp): 0mg
Review: This combo is one of my favorites! Something about the tumeric adds a complexity to this spice that I can't resist!
Where to get it: Amazon
Onions, Garlic, Shallots (Fresh or Dried)
Sodium (1/4 tsp): 0mg
Review: Umami is the game. If flavor is what you want, sauté up some onions, garlic, or shallots to add to any dish. A guaranteed umami punch!
Where to get it: Any grocery store!
Lemon or Limes
Sodium (1/4 tsp): 0mg
Review: Did you know citrus hits a similar place on your tongue as salt does? Yes! Thats why a squeeze of lime or lemon can enhance meat flavors just as salt can!
Where to get it: Any grocery store!
Footnotes/Disclosures
*The nutritional information provided in recipes on this website are estimates and is for informational purposes only. Actual nutrition facts may vary based on the specific ingredients and brands you use, as well as the portion sizes. For accurate nutritional information, please consult a registered dietitian or nutritionist. Thank you for understanding!
** Some of the links on this blog are affiliate links, which means I may earn a small commission if you click on the link and make a purchase. This is at no additional cost to you. As an Amazon Associate, I earn from qualifying purchases. I only recommend products and services that I have personally used and believe will add value to my readers. Thank you for supporting Healthy Heart Foodie!
*** This article was written from the perspective of my own experience with my dad. My dad suffered from heart failure and coronary artery disease requiring bypass surgery. If you suffer from other medical conditions such as diabetes, there may be other considerations.
**** I am not a health-care professional and the information in this website is not meant to be medical advice. Please consult your doctor for medical guidance.
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