Managing high blood pressure doesn't always require complex changes, sometimes, what our body needs is just a simple change, as simple as swapping one salt for another. But despite the growing awareness around sodium's potential role in hypertension , new research shows that salt substitutes remain surprisingly underused, even among people who would benefit the most..

According to a large-scale analysis presented in the 2025, fewer than 5% of Americans report using salt substitutes in their daily lives. This small shift in diet, as researchers say, could be a powerful tool in reducing blood pressure, but it is being left on the table.

What the study examined
The study analysed the data from 37,080 adults who took part in the National Health and Nutrition Examination Survey (NHANES) between 2003 and 2020. The survey is a nationally representative program that monitors the health and eating patterns of Americans. Respondents were asked what type of salt they usually used in their homes.

Their responses were divided into three categories:

• Regular salt (including iodized, sea salt, and kosher varieties)
• Salt substitutes (products that replace some or all of the sodium chloride with potassium chloride )
• No use of salt

The researchers carefully observed people with elevated blood pressure, particularly those who would be safely able to use salt substitutes, healthy individuals with functioning kidneys and no medicines interfering with potassium.

Key findings: Salt substitutes barely make it into homes

The utilization of salt substitutes was highest at 5.4% in 2013–2014 but fell to a low of only 2.5% in early 2020, just prior to when data collection ceased temporarily during the COVID-19 pandemic. Even within adults who expressed being eligible to safely use salt substitutes, usage varied from only 2.3% to 5.1% throughout the years.

This is how usage was distributed among various groups with high blood pressure:

• Individuals with controlled and treated hypertension utilized the most use of salt substitutes: 3.6% to 10.5%.
• Individuals under treatment but with uncontrolled hypertension utilized slightly less: 3.7% to 7.4%.
• Within untreated hypertensives or normal blood pressure individuals, utilization of salt substitutes seldom went over 5.6%.

Scientists also looked at whether dining out had an effect on salt consumption. First, restaurant eaters who dined there three or more times a week were less likely to use salt substitutes, but the difference disappeared when controlling for factors such as age, race, education, and insurance status.

High blood pressure, or hypertension, is a condition that affects almost 120 million American adults, and it's a major cause of heart disease and stroke. While there are useful medicines and lifestyle changes to control it, there are only 1 in 4 Americans who have their hypertension under control.

Salt substitutes provide an easy, minimal-effort method for reducing sodium consumption and increasing potassium, two dietary modifications strongly associated with reduced blood pressure. For most individuals, making this transition can be done without sacrificing taste or convenience, particularly when preparing meals at home.

But..is this for everyone? NO!Though salt substitutes are beneficial to heart health, they're not suitable for all individuals. Individuals with kidney disease or those who use medication influencing potassium levels (such as certain blood pressure or heart medications) must be careful, as an excess of potassium can cause severe health issues.. Always consult a medical health professional before adopting any advice regarding health matters!

Can there be other ways to reduce sodium? Yes!


If a salt substitute is not your thing, there are many delicious, heart-healthy options to lower your sodium intake:

• Sprinkle herbs and spices such as basil, oregano, cumin, turmeric, or paprika
• Include citrus zest or juice to add sparkle to dishes
• Saute garlic, onion, or ginger for natural depth of flavor
• Try salt-free seasoning blends
• Use fresh or frozen vegetables in place of canned or processed foods