21 Healthy—and Delicious—Salt Alternatives

There’s really no denying it: Salted fries (and pretty much everything else) taste a heck of a lot better than plain ones. But there’s good reason to seek out salt alternatives from time to time: Going overboard on the salty stuff affects more than just your taste buds. In fact, it can lead to a host of serious health problems like hypertension, metabolic syndrome, chronic kidney disease, heart disease, and stroke.

Though sodium is an electrolyte that runners need, most Americans consume way too much, with 90 percent of the population going over the daily recommended maximum of 2,300 milligrams, according to the U.S. Food and Drug Administration.

“Sodium plays a role in fluid balance, muscle contraction, nervous system signaling, and blood pressure regulation,” says dietitian Gena Hamshaw, R.D. The catch: “Within our food system, it’s easy to meet sodium needs but tricky to avoid getting too much.” Why? Two words: processed foods. They tend to be loaded with the stuff.

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“While many consumers know that canned soups tend to be very high in sodium, they may not realize that staples like bread and pasta sauce are also significant sources,” says Hamshaw.

In addition to being mindful of your intake of higher-salt foods, you can also help keep your sodium intake reasonable by swapping in other seasonings now and then. These 21 salt alternatives will give your food a little oomph, without all the sodium.