What can I use as a healthy salt substitute?

Dr. Mike Dow, PsyD
Addiction Medicine
Psychotherapist Dr. Mike Dow suggests several seasonsings that can be used as healthy salt substitutes. Watch Dr. Mike Dow's video for information on addiction, food disorders and relationships.
Ms. Ashley Koff, RD
Nutrition & Dietetics
Instead of using salt, season your meals with herbs, such as basil, oregano, and rosemary. These have anti-inflammatory properties, so they act like little energy optimizers in your body. Some ideas to have on hand in your kitchen:
  • Fresh lemons
  • Vinegar (balsamic, red wine, apple cider, etc.)
  • Mustard
  • Chiles
  • Pepper
  • Garlic
  • Coarse sea salt or sesame salt
  • A collection of fresh or dried herbs (e.g., basil, thyme, oregano, rosemary)
Look out for canned and packaged foods; they often contain way too much salt. Rather than using salt, cook with high-sodium (but natural) foods such as beets and their greens, kelp powder and other seaweeds, celery, chard, parsley, spinach, and kale.
Mom Energy: A Simple Plan to Live Fully Charged

More About this Book

Mom Energy: A Simple Plan to Live Fully Charged

       From celebrated dietitian Ashley Koff and fitness trainer to the stars Kathy Kaehler comes Mom Energy, an exciting new way for moms to tap into their own natural and renewable sources of...
Vandana  R. Sheth
Nutrition & Dietetics
Fresh or dried herbs, spices and citrus juices make healthy and flavorful substitutes for salt.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Invest in an herb grinder and grind dry or fresh herbs to create a tasty salt substitute. When buying dry herbs, just make sure there’s no added salt in the mixture. Herbs are a great way to replace the flavor of salt while also protecting your bones. You’ll also decrease your blood pressure and your risk of stroke and heart disease. Try Dr. Oz’s Prevention Power Pack.

This content originally appeared on

Continue Learning about Nutrition

Healthy Replacements for Your Favorite Unhealthy Meals
Healthy Replacements for Your Favorite Unhealthy Meals
Movies about food are as common as indigestion after a greasy meal. Some, like Cloudy With a Chance Of Meatballs, make it clear that when unhealthy fo...
Read More
Do registered dietitians (RD) also have graduate degrees?
Nadine PazderNadine Pazder
While not required yet, many RDs also have graduate degrees. I have a Master of Science and many of ...
More Answers
What is the difference between a registered dietitian and a nutritionist?
Laura Motosko, MSEd, RDLaura Motosko, MSEd, RD
The Academy of Nutrition and Dietetics states the following:The “RD” credential is a legally protect...
More Answers
What Are Micronutrients?
What Are Micronutrients?

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.