The Best Salt Substitutes, According to a Food Scientist – Kelly Vaughan

If you’re looking for a salt substitute, it’s most likely because a doctor or nutritionist has advised you to cut back on your sodium intake. In other cases, it might just be because you ran out of salt, but that’s certainly a less likely scenario. Either way, there are plenty of ways to substitute salt without sacrificing flavor. “Just like sugar, we can increase our sensitivity to salt by decreasing the amount we consume over time,” says food scientist and blogger Nik Sharma.

Consider the Sodium In Your Diet

According to the American Heart Association, most adults should have no more than 2,300 milligrams of sodium per day and, ideally, move toward a limit of no more than 1,500 milligrams per day. However, this recommendation is still 1,000 milligrams less than what most Americans actually consume. The AHA estimates that the typical American adult eats more than 3,400 milligrams of sodium each day, which could lead to high blood pressure and heart disease.

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