If you’re managing heart failure (HF), your doctor has likely talked to you about cutting back on salt (sodium). This is one of the most important things you can do to help your heart, as too much sodium causes your body to hold onto extra water. This extra fluid makes your heart work harder and can worsen symptoms like swelling and shortness of breath.1,2
While the American Heart Association suggests limiting sodium to no more than 1,500-2,300 mg per day, avoiding salt doesn’t mean your food has to taste bland!2,3,4 By using science-backed alternatives, you can season your meals richly while supporting your heart health.
Science-Backed, Low-Sodium Flavor Boosters
These six options add great taste and may even offer health benefits without the sodium:
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Potassium-Based Salt Substitutes:
These are products that replace table salt (sodium chloride) with potassium chloride.5 This is a powerful move because it lowers your sodium intake and increases your potassium intake. High potassium intake is beneficial because it helps your kidneys get rid of extra sodium, which can help lower blood pressure.5-
Important Caution: Because these substitutes are high in potassium, you must speak with your healthcare provider before using them. They are generally not safe for people with kidney disease or those taking certain medications (like ACE inhibitors), as they could raise your blood potassium to dangerous levels (a condition called hyperkalemia).5,6
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Important Caution: Because these substitutes are high in potassium, you must speak with your healthcare provider before using them. They are generally not safe for people with kidney disease or those taking certain medications (like ACE inhibitors), as they could raise your blood potassium to dangerous levels (a condition called hyperkalemia).5,6
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Garlic and Onion Powder (Sodium-Free):
Using the powdered or fresh forms of garlic and onion adds deep, satisfying, savory flavor to almost any dish.7 Garlic, in particular, contains compounds that encourage your blood vessels to relax and open up (a process called vasodilation), which can help reduce your blood pressure.7
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Fresh Herbs (e.g., Basil, Rosemary, Thyme):
Herbs are sodium-free seasonings you should use often! Many herbs, like rosemary and sweet basil, contain natural compounds called antioxidants that may help lower blood pressure on their own, giving you a double benefit—flavor and heart support.7
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Spices (e.g., Ginger, Turmeric, Cumin):
Spices add warmth, heat, and complexity. Ground ginger can provide a sharp, pungent bite that replaces the immediate “hit” salt gives to food.7 Spices like turmeric and cinnamon are studied for their anti-inflammatory properties and ability to help manage cholesterol, supporting overall cardiovascular (heart) health.8
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Citrus Juices (Lemon/Lime):
The natural acidity in lemon or lime juice “brightens” the flavor of food. This sharpness tricks your taste buds into thinking the dish has more salt than it actually does.7
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Vinegars (e.g., Balsamic, Apple Cider):
Like citrus, the acetic acid in vinegars provides a necessary tang to balance flavors in a meal. Studies suggest that the acetic acid found in vinegar may also modestly contribute to lower blood pressure levels.7
Empower Your Heart Health Journey with NOWINCLUDED
Making these dietary shifts is a critical part of managing heart failure, but it can be tough to stick with. Since the ideal sodium goal can be personalized based on your specific condition and response to medication, sharing experiences and learning from others is incredibly helpful.3
We encourage you to join the heart health circle on the NOWINCLUDED app. It’s a dedicated community space where you can connect with people managing similar conditions. Social support like this is essential because it is linked to better emotional well-being and healthier aging overall.8
Post your questions and get real-world answers, such as:
- “What are your favorite recipes for low-sodium sauces and marinades?”
- “How do I talk to my family about changing the way they cook so I can eat safely?”
- “What sodium-free seasoning blends do you always keep stocked in your pantry?”
By engaging with the community, you gain practical advice, support, and the motivation needed to maintain a heart-healthy lifestyle.
References
- Hummel SL, DeFranco AC, Skorcz S, Montoye CK, Koelling TM. Recommendation of low-salt diet and short-term outcomes in heart failure with preserved systolic function. Am J Med. 2009;122(11):1029-1036. doi:10.1016/j.amjmed.2009.04.025
- American Heart Association. How Much Sodium Should I Eat Per Day? Accessed November 6, 2025. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
- Mullens W, Damman K, Dhont S, et al. Dietary sodium and fluid intake in heart failure. A clinical consensus statement of the Heart Failure Association of the ESC. Eur J Heart Fail. 2024;26(4):730-741. doi:10.1002/ejhf.3244
- Goswami R, Soman K, Kalogeropoulos A. Managing sodium and fluid intake to improve heart failure outcomes. Mayo Clin. Published September 26, 2024. Accessed October 30, 2025. https://www.mayoclinic.org/medical-professionals/transplant-medicine/news/managing-sodium-and-fluid-intake-to-improve-heart-failure-outcomes/mac-20572755
- Xu X, Zeng L, Jha V, et al. Potassium-Enriched Salt Substitutes: A Review of Recommendations in Clinical Management Guidelines. Hypertension. 2024;81(3):400-414. doi:10.1161/HYPERTENSIONAHA.123.21343
- U.S. survey finds salt substitutes rarely used by people with high blood pressure. American Heart Association Newsroom. Published September 4, 2025. Accessed October 30, 2025. https://newsroom.heart.org/news/u-s-survey-finds-salt-substitutes-rarely-used-by-people-with-high-blood-pressure
- D’Elia L, La Fata E, Giaquinto A, Strazzullo P, Galletti F. Effect of dietary salt restriction on central blood pressure: A systematic review and meta-analysis of the intervention studies. J Clin Hypertens (Greenwich). 2020;22(5):814-825. doi:10.1111/jch.13852
- McCormick Science Institute. The Potential of Spices and Herbs to Improve the Health of the Public Through the Combination of Food Science and Nutrition. Published 2014. Accessed October 30, 2025. https://www.mccormickscienceinstitute.com/resources/msi-summit/summit-proceedings/the-potential-of-spices-and-herbs-to-improve-the-health-of-the-public
