Shaking The Salt Habit: Flavorful Substitutes That Do a Body Good

Nearly half of all American adults have high blood pressure. Dubbed the ‘silent killer’ for its lack of obvious symptoms, high blood pressure (aka hypertension) can lead to heart attack, stroke, kidney disease, vision loss and more.

While numerous things can contribute to developing high blood pressure (think smoking, genetics, stress, being an unhealthy weight, etc.), a major and easy-to-manage contributing factor is salt. The American Heart Association (AHA) recommends no more than 2,300 milligrams of sodium a day, with an ideal limit of 1,500 milligrams a day for most adults. However, thanks to the high content of salt found in processed foods, the average adult consumes well-above the recommend limit hitting an average of 3,400+ milligrams per day.

Opting for low-sodium versions of processed foods is a great way to chip away at daily salt intake totals. However, just because a food states “lower sodium” or “reduced sodium”, it can still be considered a high sodium food. Soup is a good example of this. When possible, choose foods with no more than 20% of the daily value from sodium per serving (the label will display this clearly).

An equally effective approach is skipping salt as a seasoning in your own cooking. Before you strike that idea thinking it will leave food bland, consider some flavorful, healthy alternatives like these: 

Garlic

Added in minced or powder form, garlic is a welcome add to dishes ranging from pasta and salads to meats and vegetables. Best of all, minced garlic is readily available in a jar in most grocery stores, so you don’t have to worry about bulbs going bad.  

Black pepper

Turns out salt’s most common companion has the legs to stand on its own. Fresh ground pepper adds more zing than pre-ground pepper and white peppercorns for an earthier flavor with less heat than black pepper.

Lemon 

Whether you juice it, zest it or sprinkle on as bottled seasoning, lemon brings out the flavors in foods including fish, soup, pastas, rice, salads and more. 

Dried onions or powder

Both dried onion and onion powder bring a rich flavor to savory dishes and even snacks like popcorn. If you’re opting for powder, note that onion powder and onion salt are NOT the same thing. Onion powder is the healthier salt-free version.

Nutritional yeast

Available in grocery stores, nutritional yeast lends a rich, nutty, almost cheesy flavor to foods. It’s a great substitute for salt and grated parmesan, which has a high salt content.

Vinegars

Vinegar in a variety of forms can bring a tartness to food that makes salt unnecessary. Use  balsamic, apple cider, and red wine vinegars to create salt-free marinades and dressings.

Herbs and spices

Herbs and spices offer an easy, salt-free way to bring out the flavors of a host of different foods. Experiment with the following in dried or fresh form:

• Rosemary
• Paprika
• Ginger
• Thyme
• Dill
• Coriander
• Parsley
• Basil
• Cilantro
• Sage
• Cumin
• Cinnamon
• Celery seed
• Turmeric
• Oregano
• Sichuan pepper
• Scallions
• Jalapeño peppers
• Mint
• Saffron

Kristin Irace, RD, LDN, is a registered dietitian in in-patient, renal dialysis, oncology, and cardiac rehab services at Southwestern Vermont Medical Center.