The Simple Salt Swap That Can Help Lower Blood Pressure Naturally
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 changes: switching to a potassium-based salt alternative.
Contents
What the latest research shows
Why this matters
The real problem: too much sodium, not enough potassium
Best salt alternatives
Other hidden drivers of high blood pressure
Simple daily habits to support healthy blood pressure
When to consider testing
FAQs
What the latest research shows
New analysis presented at the American Heart Association's Hypertension Scientific Sessions in September 2025 found that fewer than 6% of US adults use salt substitutes, a figure that hasn't meaningfully improved in nearly two decades, even among people with high blood pressure (Wei et al., AHA Hypertension 2025). This is US data rather than UK-specific, but the underlying physiology, and the missed opportunity, applies just as much here.
Why This Matters
High blood pressure affects a large proportion of adults and increases the risk of heart disease, stroke and kidney disease. Diet plays a major role, and the balance between sodium and potassium is one of the most consistently evidenced dietary factors involved.
The Real Problem: Too Much Sodium, Not Enough Potassium
Most people consume too much sodium and not enough potassium. This imbalance is a key, well-established driver of high blood pressure. Salt substitutes work by replacing some sodium with potassium, which can reduce sodium intake, increase potassium intake, and support healthier blood pressure.
Important: not suitable for everyone. Potassium-based salt should be used with care if you have kidney disease, or take medications such as ACE inhibitors or potassium-sparing diuretics, since these can affect how your body handles potassium. This is exactly where individualised advice matters, speak to your GP before switching if either applies to you.
Best salt alternatives
Potassium-based salt (most effective). Often labelled 'low sodium salt' or 'reduced sodium salt.' UK options include LoSalt Reduced Sodium Salt, Saxa So-Low, and most supermarket own-brand equivalents. Evidence-based, easy to implement, and genuinely impacts blood pressure.
Herbs, spices and citrus. Garlic, turmeric, rosemary, lemon juice and apple cider vinegar can reduce reliance on salt altogether while adding flavour.
Mineral-rich salts, for quality rather than outcomes. Baja Gold, Celtic sea salt and Himalayan pink salt contain trace minerals and are less processed than table salt, but the mineral amounts are too small to have a therapeutic impact on blood pressure. Worth choosing for quality, not as a blood pressure strategy.
Other hidden drivers of high blood pressure
If blood pressure remains elevated, salt is rarely the only factor. Worth considering: chronic stress and elevated cortisol, blood sugar imbalance and insulin resistance (strongly linked to hypertension), inflammation affecting blood vessels and circulation, nutrient deficiencies (particularly magnesium, potassium and vitamin D), gut microbiome health, which emerging research suggests plays a role in blood pressure regulation, and thyroid function, since an underactive thyroid can influence metabolism and cardiovascular health.
Simple daily habits to support healthy blood pressure
Alongside a smarter salt choice: increase potassium-rich foods such as leafy greens, avocado and bananas, aim for the UK's 30g daily fibre target, stay well hydrated, move daily, prioritise sleep, and reduce ultra-processed foods.
When to consider testing
If your blood pressure is persistent, difficult to control, or not improving with lifestyle changes, it's worth investigating what's actually driving it rather than continuing to adjust diet alone. At FIT, our Targeted Health & Biomarker Assessment can assess cardiovascular markers, cholesterol, inflammation (CRP), blood sugar regulation, thyroid function and nutrient status, giving a fuller picture than blood pressure numbers alone.
FAQs
Are potassium-based salt substitutes safe for everyone? No. They should be avoided or used only with medical guidance if you have kidney disease or take medications that affect potassium levels, such as ACE inhibitors or potassium-sparing diuretics. Speak to your GP first if either applies to you.
How much difference can a salt swap actually make? Research consistently shows potassium-based salt substitutes can meaningfully reduce blood pressure, particularly in people with hypertension. It's not a replacement for medical treatment where that's needed, but it's a genuinely evidence-based dietary change.
Is Himalayan pink salt or Celtic sea salt better for blood pressure than table salt? Not meaningfully. These salts are less processed and contain trace minerals, which makes them a reasonable quality choice, but the mineral content is too small to have a real effect on blood pressure. A potassium-based substitute is the more effective swap for that specific goal.
Could something other than salt be causing my high blood pressure? Yes, often. Stress, blood sugar imbalance, inflammation, nutrient deficiencies, gut health and thyroid function can all play a role, which is why persistent or hard-to-control blood pressure is worth investigating more broadly rather than focusing on salt alone.
Source: Wei, Y. et al. (2025). Salt Substitute Use Remains Rare Among US Adults With Hypertension. Presented at the American Heart Association's Hypertension Scientific Sessions, September 2025.
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.