Reducing Salt Intake Without Reducing Flavor!

Did you know that according to the CDC, approximately 90% of Americans consume too much salt in their diet? That is an alarming statistic! Salt is a household staple, whether you use it to season foods, bake, or consume it as a preservative in packaged foods. But many people are not familiar with just how much salt they are consuming, that is why the week of March 8^th– March 14^th is designated as National Salt Awareness Week.

Even for those who try to watch their sodium intake, you are probably consuming more salt than you even realize. It is hidden in many of your prepared and packaged foods, so this week is especially important to spread the word on how to consume less salt.

While it is healthier to reduce your sodium intake, you certainly don’t have to lose flavor in your favorite recipes. There are so many great substitutes for salt that will make your food even more flavorful.

What are the best substitutes? Herbs and spices! Less salt and more herbs and spices can change any recipe for the better.

3 Reasons to Eat Less Salt

Too much salt can be detrimental to many aspects of health. Here’s how limiting your salt intake can improve your health.

Reduces Risk of Elevated Blood Pressure: Too much salt in the diet is associated with an increased risk for developing high blood pressure, which can lead to heart attacks and strokes. When salt intake is reduced, the heart doesn’t have to work as hard to pump blood to the rest of the body, and risk is decreased.

Can Reduce Bloating: Sodium is known to hold onto water in the body, so when a high amount of salt enters the body, water retention and bloating can occur. These can lessen with decreased salt intake.

Can Help Kidney Function: The kidneys function as a filter, separating minerals and other compounds it needs while excreting what it doesn’t. When salt levels are too high, the kidneys can get overloaded and not work optimally. A decrease in consumption of salt can help to balance out the kidneys for normal functioning.

4 Ways to Add Flavor Without Adding Salt

Many people add salt to their dishes to enhance the flavor, the good news is that you don’t need salt for taste. Here are some favorite ideas to add more flavor to your beloved dishes, in place of salt.

Add Garlic: Adding garlic to staple dishes like roasted veggies will not only enhance the flavor, but garlic is known to have antioxidant properties and can help boost your immune system.

Squeeze or Zest Lime or Lemon: The acidic flavors of lemon and lime are so powerful and can boost the flavor of any dish. Add it to roasted chicken, stir-fry, or salads and you will taste a difference!

Replace with Spices: For those who like things on the spicier side, cayenne pepper, black peppercorn, and red pepper flakes will suit you well. You can use them as a rub for fish or meat, but you can also use them to spice up bland dishes without the excess sodium.

Top with Herbs: Herbs like oregano, cilantro, basil, and chives are so flavorful that you won’t even miss the salt. Change up old recipes and substitute herbs for salt; you will thank me later!

Once you start looking at ways to enhance the flavor of the foods you normally eat, you won’t need to reach for the salt on your kitchen table or even in restaurants. You will be amazed as to how delicious everything will taste and your body will thank you!

Your Turn to Take Action: What is your favorite flavor enhancer that you will use instead of salt? Let me know in the comments below.