Best Tasting Salt Substitutes

by Adam on September 11, 2012

Sodium chloride, or salt, is linked to heart disease, hypertension and other heart-related issues. A 2010 study in the New England Journal of Medicine revealed that if people reduced their intake of salt by 3 grams each day, they could greatly reduce their risk of developing heart disease. The Centers for Disease Control (CDC) estimated that 44,000 lives could be saved each year, if people reduced salt consumption and used heart smart herbs and spices as a replacement.

Spices and Herbs

Using different spices and herbs in cooking can help serve as a salt substitute. These options are full of varied and unique flavorings, and some herbs even have health benefits. Garlic, for example, is shown to reduce inflammation, prevent heart blockages and assist with many chronic joint and yeast overgrowth conditions. For newbie’s, start by acquiring a variety of dried and fresh spices, and begin cooking using these elements for flavor. Safe bets are oregano, pepper, tarragon and sage. Herbs and spices are a natural salt substitute, and a flavorful alternative.

For people who enjoy a spicy kick to their food, try Hungarian paprika, cinnamon, curry and cayenne pepper. The Culinary Institute of America hosts many recipes on their website that use herbs and spices instead of salt.

Citrus

Lemon and lime juice can also serve as a natural salt substitute. They provide an interesting twist to chicken and fish dishes and imbue flavor when used in marinades. No salt substitute can completely mimic the actual taste of salt, but they can add enough elements to make dishes tasty and satisfying. Citrus activates the same taste buds as sodium chloride, so it tricks your mind into thinking you are eating salt without taking on the heart risks of sodium.

Oils

Oils such as truffle oil, walnut oil, extra virgin olive oil and pumpkin seed oil are some of the best salt substitutes. Cooking meats and vegetables in these flavor-packed oils make your food a taste explosion. They coat the food with interesting tastes, and when mixed with herbs they are a delightful salt substitute.

How to Make the Switch

Our taste buds are fairly easy going. If you have a hankering for salt, it is easy to teach your taste buds to like salt substitutes. Try cutting back a little at a time in the beginning of your journey to zap salt from your diet. Begin with cutting your salt intake by 25 percent. Make sure if you eat a lot of packaged and processed foods, that you are noting the sodium amounts in these foods. Sometimes cutting salt is as easy as giving up these shelf stable products, which are packed with sodium. Begin swapping out salt for garlic, herbs, lemon and other sodium-free products. Play with flavored oils and vinegar, and find combinations that please your palette.

What Will I Do With My Shaker?

There are products available in grocery and health food stores, which replace salt. One of the best tasting salt substitute products is Chef Paul Prudhomme’s Magic Salt-Free Seasoning. Other options include Morton Salt Substitute, Benson’s Gourmet salt-free seasonings, Nu-Salt and Morton Lite Salt. Herb based brands considered some of the best salt substitute products are Mrs. Dash, Spike and Penzey’s.

Take your salt shaker and fill with one of the above items, so whenever you shake you are using a heart healthy product.

You can also try the recipes below to create a homemade salt substitute:

Super Substitute

1 tablespoon garlic powder
2 tablespoons ground black pepper
2 tablespoons celery seed
2 tablespoons onion powder
4-½ teaspoons cream of tartar
1 teaspoon ground dill
1 tablespoon Mexican oregano
½ teaspoon dried cayenne pepper

Spiced Up

4 teaspoons onion powder
3 tablespoons Hungarian paprika
3 tablespoons mustard powder
2 teaspoons ground oregano
2 teaspoons pepper
2 teaspoon chili powder
1 tablespoon garlic powder

Place all ingredients in a coffee grinder. Grind together until they form a fine powder. Store in a salt shaker in a cool, dry corner of your kitchen.

Substitute with a Kick

3 tablespoons dried tarragon
3 tablespoons garlic powder
1 ½ tablespoons paprika
1 ½ tablespoons sage
2 teaspoons dried rosemary
1 teaspoon chili powder
½ teaspoon ground dill

Place all ingredients in a coffee grinder. Grind together until they form a fine powder. Store in a salt shaker in a cool, dry corner of your kitchen.

The most important part of ridding your diet of salt is to not be afraid of trying new spice mixes to accommodate the loss of salt. With these tasty natural salt substitue options, you may find your food tasting better and more interesting and salt will become a complete afterthought. Reducing your intake of sodium chloride will reduce your risk of heart attack, hypertension and a swathe of heart-related diseases. Less sodium will also reduce bloating and edema in the feet and ankles.

Adam

Adam

Director of Online Marketing at Creative Bioscience
With a firm belief that actual experience is more valuable than ‘years on the job’ Adam has devoted himself 100% to creating a valuable experience for blog subscribers. Adam’s favorite product is hCG 1234
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