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7 Healthier Salt Options

Fitday Editor

Foods that are high in salt are stocked on the shelves of the grocery store, but they are not the only choice when it comes to grabbing a quick snack or something easy to make for dinner. In fact, with just a little preparation and planning you can keep yourself armed against making unhealthy food choices throughout the day--whether you are on the run or spending a quiet day at home. This list of healthier salt options should help you stay on track and avoid high-sodium meals that might result in water retention.

Salt Free Seasoning

The easiest way to reduce the amount of salt you eat on a daily basis is to cut out the salty seasonings. There are many different kinds of seasonings available on the market that do not contain any salt at all, making them a perfect choice to add to meats, salads, potatoes and anything else you would normally load up with salt.

Table Salt Alternatives

Since sea salt granules are bigger than iodized salt, you can use less but still get that great salty taste. You can also find some products like NoSalt and Nu-Salt that offers a decent alternative, but keep in mind that they are usually high in potassium chloride.

Low Sodium Soups

Canned soup is an easy alternative to a slow cooked meal, but most of them harbor an alarming amount of sodium. To avoid this, simply look for brands that offer low sodium options. You can save about half of your salt intake just by switching your soup to something a little more heart healthy.


When dressing things like mashed potatoes, consider using garlic in place of salt and cut the amount of butter you put into the recipe by half. Garlic is huge on taste, low in salt and has been proven to help lower your risk of heart disease.


If you load your meals up with herbs to taste, you won't miss the salt one bit. Consider popular options like rosemary, basil, thyme, oregano, parsley and mint. Mix and match herbs until you come up with your own favorite blend, and you will find that you can use them in just about any recipe with great results.

Bay Leaves

If you are into creating creamy sauces or recipes that are heavy in eggs, use bay leaves to get a deep, smooth taste. Simple but effective, you can make alfredo sauce, soup bases and more without salt when bay leaves are used.

Homemade Vegetable Broth

Soup broths are used as a base for many different recipes, but the problem is that they usually have a lot of sodium in them, especially when they've been canned. Instead of using a store brand, consider creating your own salt free broth using various vegetables you might have around the house like carrots, celery, tomatoes, garlic and ginger. Let it all simmer in a big pot for a few hours and you will probably never buy broth again.

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