High Blood Pressure
The Simple Salt Swap That Can Help Lower Blood Pressure Naturally
Struggling with high blood pressure? It’s not just about cutting salt — it’s about balance.
If you’ve been told to “watch your salt”…
You’re not wrong.
But you might be missing one of the simplest, most effective ways to support healthy blood pressure
Switching to a potassium-based salt alternative
What the Latest Research Shows
New research presented by the American Heart Association (2025) highlights a major missed opportunity:
Less than 6% of adults use salt substitutes
Even among those with high blood pressure
This hasn’t improved in nearly 20 years
One of the easiest dietary changes… and hardly anyone is doing it
Why This Matters
High blood pressure (hypertension):
Affects nearly 1 in 2 adults
Increases risk of:
Heart disease
Stroke
Kidney disease
And diet plays a huge role
The Real Problem: Too Much Sodium, Not Enough Potassium
Most people:
Consume too much sodium (salt)
Don’t get enough potassium
This sodium–potassium imbalance is consistently highlighted in research as a key driver of high blood pressure
The Simple Fix: Salt Substitutes
Salt substitutes work by:
Replacing some sodium with potassium
This can:
Reduce sodium intake
Increase potassium intake
Support healthier blood pressure levels
Potassium-based salt substitutes are one of the most evidence-based dietary strategies for lowering blood pressure naturally
Important: Not Suitable for Everyone
Potassium salts should be used with care if you have:
Kidney disease
Certain medications (e.g. ACE inhibitors, potassium-sparing drugs)
This is where individualised advice matters
Best Salt Alternatives (FIT Approved)
Not all swaps are equal — here’s how to do it properly
1. Potassium-Based Salt (Most Effective)
Often labelled:
‘Low sodium salt’
‘Reduced sodium salt’
Best overall choice in the UK:
LoSalt Reduced Sodium Salt
Saxa So-Low
Supermarket own brands
✔️ Evidence-based
✔️ Easy to implement
✔️ Actually impacts blood pressure
2. Herbs, Spices & Citrus (Underrated)
Garlic
Turmeric
Rosemary
Lemon juice
Apple cider vinegar
Reduce reliance on salt altogether
Add flavour without increasing sodium
3. Mineral-Rich Salts (Use for Quality, Not Outcomes)
Baja Gold, Celtic Sea Salt, Himalayan Pink Salt
These:
Contain trace minerals (magnesium, potassium, calcium)
Are less processed than table salt
Better quality — but not a solution for blood pressure
Why?
Still predominantly sodium
Mineral amounts are too small to have therapeutic impact
Upgrade your salt for quality — not results
The Key Takeaway on Salt
Upgrading your salt = better quality
Switching to potassium-based salt = actual physiological impact
But Here’s the Bigger Picture (This Is Key)
If your blood pressure is elevated…
Salt is rarely the only issue
Other Hidden Drivers of High Blood Pressure
1. Chronic Stress & Cortisol
Elevated stress hormones raise blood pressure
Common with busy lifestyles + poor sleep
2. Blood Sugar Imbalance
Insulin resistance is strongly linked to hypertension
3. Inflammation
Impacts blood vessels and circulation
4. Nutrient Deficiencies
Key nutrients often low:
Magnesium
Potassium
Vitamin D
5. Gut Health
Emerging research shows:
The gut microbiome plays a role in blood pressure regulation
6. Thyroid Function
Low thyroid function can:
Impact metabolism
Influence cardiovascular health
This Is Where Testing Changes Everything
If your blood pressure is:
Persistent
Difficult to control
Not improving with lifestyle changes
Guessing isn’t enough
At FIT, We Can Assess:
Cardiovascular markers
Cholesterol
Inflammation (CRP)
Blood sugar regulation
Thyroid function
Nutrient status
Simple Daily Habits to Support Healthy Blood Pressure
Alongside smarter salt choices:
Increase potassium-rich foods
Leafy greens
Avocado
Bananas
Eat more fibre (25–35g/day)
Stay hydrated
Move daily
Improve sleep
Reduce ultra-processed foods
The FIT Takeaway
This isn’t about cutting salt completely
It’s about balance
And more importantly…
Understanding what’s driving your blood pressure
Ready to Take Control of Your Health?
If you’re:
Concerned about blood pressure
Unsure what’s driving it
Wanting a personalised, evidence-led approach
If anything in this article sounds familiar, your body may be trying to tell you something. The good news is, you don't have to figure it out alone.
Take the free Find Your FIT Quiz to discover which test or programme suits your symptoms, or book a free 15-minute Personalised FIT Health Review with Becki for a direct, no-obligation conversation about where to start.
About Becki Hawkins
Becki Hawkins, BSc (Hons), mBANT, CNHC, is the founder of FIT Nutrition & Testing Clinic and a Registered Nutritional Therapist with over 20 years of experience. She specialises in evidence-based personalised nutrition and functional testing, helping clients uncover the root causes of digestive issues, hormonal imbalances, and unexplained symptoms. Becki combines clinical expertise with culinary creativity, translating complex test results into practical, delicious nutrition plans that work in real life. Her approach is simple: test, don't guess. Because guessing doesn't heal. Knowing does.