Lately, we've been hearing a lot more again about the dangers of too much salt (actually the sodium part of salt) in the diet. Many people, either on their own or on doctor's orders, are trying to cut back on the amount of sodium they are consuming. Many of those same people are asking how to do such.

Salt substitutes are a good option for many people. Some research has shown that they help reduce blood pressure and heart disease deaths when used in place of table. But they are not for everyone, so it is essential that you talk to your doctor before using one. Most salt substitutes consist of potassium chloride, which is supposed to taste like sodium chloride (table salt) but does not raise blood pressure. "Lite" or "low-sodium" salts are blends of sodium and potassium chloride.

Potassium actually helps lower blood pressure. Though many people could benefit from the extra potassium in salt substitutes, these products can be dangerous. You should not take them if you have certain conditions (notably kidney disease) or if you take hypertension medications that increase potassium retention, including ACE inhibitors (as captopril, lisinopril, and benazepril) and potassium-sparing diuretics.

Some tips:

• Lite and low-sodium salt alternatives still contain some sodium, so shake lightly.
• Another option – try and herb and spice blend, such as Mrs. Dash, that contains no sodium (check the labels to make sure). You can also make your own using dried parsley, rosemary, sage, thyme, celery seed, cumin, and/or garlic powder, for example. There are also many specific recipes for such. Or, add lemon or lime juice and/or flavored vinegar to food.
• Eating more potassium-rich foods can help lower your blood pressure. Good sources include dairy foods, leafy greens, potatoes/skin, citrus fruits, bananas, beans, and nuts. These foods also contain other nutrients-beneficial for blood pressure and overall health-that salt substitutes lack.

Keep in mind: Processed foods and restaurant meals supply about 80% of the sodium consumed in the U.S. and are thus a bigger worry than salt from your own salt shaker. If you cut out such salty items, you can still add a little salt to fresh foods.