Seven Healthy Salt Alternatives For Less Sodium On Your P(a)late


Get seven healthy salt alternatives without a bad aftertaste

We need it for innumerable bodily functions, and we love its taste naturally: salt. So you do not have to give up the tasty sensation for your tastebuds, I found seven healthy salt alternatives for you to enjoy guilt-free.

Speaking of salt, it usually depends on the amount, because consuming too much sodium poses health risks.

Nobody has to do without well-seasoned food, because there are natural salt substitutes. Here, I reveal seven natural and healthy alternatives to “white gold”.

Hidden in many processed foods such as bread, sausage, cheese, or ready meals, most Americans, and, as a matter of fact, most people on the planet, today consume more salt than they think.

Thus, they often exceed the recommended daily dose of 5 to 6 grams twice. In addition, we are getting more and more accustomed to the taste of salt. Actually, we slowly become addicted, and we use the salt shaker more often than necessary even when cooking.

Whether water balance, tissue tension, the excitability of nerves and muscles, bone-building or digestion: We need salt for vital functions and processes in our body.

However, if a person consumes too much salt, this excess must be rinsed out. This not only means hard work for the kidneys, but it can also have consequences for blood pressure. After all, flushing the body loses a lot of fluid.

If we then drink too little, the vessels narrow, the blood pressure rises. Several studies were able to show at the same time that a low-salt diet can significantly lower the blood pressure of those affected. This is also where healthy salt alternatives come into play.

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That’s why we season with salt more and more – salt is addictive and makes happy

In the history of mankind, it was by no means certain that we would have sufficient salt at all times. That is why hormones still make sure that we consume salt when we have the opportunity.

For example, if there are salty snacks on the table, the hormones like to take command and we can hardly resist.

Our bodies reward us with happiness hormones. They ensure that we can access it again at the next opportunity.

In addition, we get used to the taste more and more and, as we get older, we need more and more salt in order to find something “well seasoned”.

In order not to fall into the salt trap, one should avoid ready meals and heavily processed foods or at least check their salt content.

Since 2016, this has to be listed in the nutritional table for almost all foods. The content always refers to 100 g or 100 ml of the corresponding product.

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Seven times more delicious and natural salt substitutes

Angela Carter’s proverbial saying ”A day without an argument is like an egg without salt” does not always have to include salt, per say. The following alternatives not only add flavor to your dishes, but they often also provide the finishing touch:

1- Use the whole spectrum of flavors

The secret of the perfect taste experience is usually the complex interplay of all five flavors: sweet, salty, sour, bitter and umami.

Spiciness also plays an important role depending on the dish. Anyone who likes to cook knows the feeling that “something is missing” to round the taste.

Many then use the salt shaker first. Instead, a dash of vinegar (e.g. apple cider vinegar), a little sweetness, or a dab of tomato paste could often make up for the missing “something” much better and healthier.

This makes the dish more coherent, and thanks to less salt, it is even healthier. Our tip: Simply go through the five flavors one after the other and let your taste buds guide you.

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2- Enjoy the flavors of nature

Fresh herbs such as parsley, chives, dill and watercress add flavor and an intense aroma. Lovage brings a hearty taste.

Basil and rosemary provide Mediterranean flair and coriander spices up the Asian cuisine. Frozen herbs are also a good alternative to fresh herbs in the winter months.

Garlic and wild garlic, freshly ground pepper, ginger and chilli also provide strong notes.

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3- Pay enough attention to spices and herbs

Grate dried herbs and spices between your fingers before adding them; that makes their taste even more intense.

By the way, dried herbs and spices take about 5 minutes to develop their full taste. So give them enough time. Bay leaves, juniper berries or mustard seeds packed in a tea bag release their aromas during the entire cooking time, and you can then easily remove them.

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4- Choose the right cooking method

Compared to cooking or roasting, vegetables, meat and fish lose much less flavor when steamed. The taste of your own remains better and you do not need to season as much or worry about salt substitutes.

A pressure cooker preserves valuable vitamins and secondary plant substances much better.

5- Use natural salts

Refined salt is usually chemically processed and often contains so-called “trickle aids” and fillers. Natural and untreated types of salt such as rock salt or sea salt, on the other hand, taste much milder.

They also contain many positive ingredients and trace elements in addition to sodium chloride. For example, the famous ‘Fleur de Sel’ and Himalayan Salt contain valuable calcium and magnesium sulfate, making them healthy salt alternatives for classic table salt.

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6- Prefer “real” alternatives

Herbal and smoke salts have a particularly intense taste. This can help you salt less overall. As a last alternative, you should use a cooking salt substitute.

In this case, potassium and magnesium compounds replace the sodium. However, there is an argument against these alternatives that an excess of it puts a strain on the kidneys and removes water from the body. Glutamate is also a “popular” salt substitute. However, it is suspected to be harmful to health.

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7- Make a “desalination fast”

After just 2-3 weeks, the taste buds get used to lower salt content. This way, you learn to perceive the taste of food better again.

If you get weak from salty snacks now and then, you can compensate for it with an extra unit of exercise.  The more we move, the less the risk that our blood pressure will increase due to a little salt consumption.

Do not forget to drink plenty of water!

In return, however, the following applies: Those who move little should also be economical when it comes to salt.

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Dear co-creators

As you can see, there are many healthy salt alternatives for you to try and experiment within your kitchen. Another big plus: spices and herbs harbor so many great health benefits.

If you like, then simply browse through our website and you will discover lots of amazing facts related to them. Many people are not even aware of the positive impact natural seasonings can have when used regularly.

Try to embrace nature more, especially within your kitchen, and you will soon feel more revitalized, happy and healthy.

Do you have any questions or want to share your story and experiences regarding salt and healthy substitutes with us? You can do so in a comment below. We are always happy to read from you.

In the meantime, I want to thank you for your loyalty, bravery and existence, dear co-creator. Through your mere being, you actively contribute to the expansion of our planet, so we can reach a higher dimension for the greater good of all.

You are highly appreciated, unique and endlessly loved. ~Namaste~





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