Lindy Valdez
Too much salt is unhealthy. Despite this knowledge, many people find it difficult to reduce their salt consumption. Because food without a lot of salt often tastes bland. But it doesn’t have to be. You can season your food just as well with the right salt substitute. We introduce you to 7 healthy alternatives!
Salt replacement is important for high blood pressure and heart problems
There are many good reasons to rely more on salt substitutes when cooking – the most important reason is: It is simply good for your health. Excessive salt consumption is harmful to the body. High blood pressure and cardiovascular diseases such as stroke and heart attack are the most common consequences, especially for older and overweight people. Those who already suffer from cardiovascular problems should not consume excessive amounts of salt.
However, not eating salt at all is just as harmful to health, as our body needs it to regulate fluid and electrolyte balance, among other things.
Salt substitutes: 7 flavorful alternatives to salt
The World Health Organization (WHO) recommends consuming a maximum of six grams of salt per day. According to the German Nutrition Society, it should only be five grams a day. However, the real average consumption is far higher.
To limit salt consumption, you should consistently avoid finished products because they contain a lot of salt. On the other hand, you should cook with less salt. That doesn’t mean that you have to settle for less flavorful food for the sake of your health – there are numerous alternatives that you can use to flavor food.
1. Spices as a simple salt substitute
Spices are the easiest way to replace salt without sacrificing taste: pepper, garlic, chili, and paprika powder can be used to spice up almost any dish. Vegetables as well as meat and fish dishes can be made entirely without salt.
2. Herbs that taste salty
Herbs can be used in many ways. Both fresh and dried herbs have such an intense flavor that they eliminate the need for salt. As a salt substitute are particularly suitable
- Parsely,
- Basil,
- Oregano,
- Coriander,
- Thyme,
- Chives,
- wild garlic and
- dill
3. Replace salt with garlic and onions
If you refine your food with garlic and onions, you can do without salt, as they have a strong taste of their own. Simply cut the garlic and onions into small pieces and sauté for about two minutes on a low level until translucent, only then add the vegetables or meat.
4. Less salt, more vinegar
Vinegar is a great salt substitute, especially in salads and vegetables. The acid provides a spicy note. When you reach for apple cider vinegar, your health can benefit in two ways: not only do you consume less salt, but you also provide your body with plenty of nutrients.
5. Tomato paste instead of salt
Some dishes can do quite well with less salt if you use tomato paste as an alternative seasoning. Rice and pasta dishes, bulgur, or a hearty goulash soup can be spiced up with a little tomato paste.
6. Ginger as a salt alternative
If you are preparing an Asian dish, you can safely leave the salt shaker in the cupboard. Season with grated ginger instead. The exotic tuber gives the food a pleasant acidity and sharpness.
7. Season food with yeast products
Yeast flakes and yeast extract are often used as spices, especially in vegan cuisine. While yeast flakes have a cheesy flavor and are therefore ideal for pasta dishes, yeast extract tastes like spicy beef broth, which works well in soups and sauces.
Tip: Your taste buds have to get used to the change. So start by not adding salt and then gradually use less salt and more salt substitutes when cooking.
