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9 Sodium Substitutes

Fitday Editor

There are many reasons to limit sodium in your diet and many ways to do that and still eat tasty food. Excess sodium is not good for the heart and for the blood pressure. It can also lead to water retention and can slow down weight loss for a variety of reasons. Not all sources of sodium are equal in terms of health, so one step you can take is to switch your sodium source. There are also many ways to add taste and variety to your foods without using salt of any kind.

1. Sea Salt

Course and unrefined organic sea salt actually have health benefits and can be a moderate part of a low-sodium diet. The healthiest sea salt is actually raw and unprocessed and thus still contains many valuable minerals that are lost in the processing of regular white salt. This kind of salt can actually help the heart and blood pressure as well as other systems in the body. It might look strange but it dissolves very easily and tastes great. It can look pink or reddish.

2. Lemon

Lemon juice or grated lemon peel adds zest and taste to almost any food. It's fine to eat on any diet as it is low in calories and can help with water retention. Make sure to buy organic if you are using the skin.

3. Pepper

Unrefined black pepper can spice up any dish. It's especially great when combined with lemon peel. You can also buy lemon pepper at most grocery stores. Just make sure that no sodium or chemicals have been added.

4. Dried Seaweed

Organic seaweed flakes can add a salty taste to foods. Seaweed, however, is very healthy for the body and is highly recommended on most diet plans.

5. Garlic

Garlic is one of the most healthy foods that nature has to offer. You can buy it already chopped, chop it up yourself, or blend it in a food processor to add zest to a sauce or soup. This is another food that combines really well with lemon.

6. Onion

Onions give food that bite that you get from salt. Dried onion flakes are a great option if there's no added salt or MSG added.

7. Soy Sauce Substitutes

There are several ways to get that salty soy sauce taste without the soy and without the sodium. Organic veggie broth or chicken broth mixed with pepper, molasses, apple cider vinegar, and sesame seed oil works quite well. If you make your own broth, you know it's low in sodium. There are also liquid amino products at health food stores made from soy and vegetable protein. While they have some sodium, it's a much lower amount than in soy sauce, and there are health benefits to boot.

8. Rosemary

This herb has a strong taste and is very inexpensive. Chop up dried rosemary or use a mortar and pestle for a great taste especially with spaghetti, soups, chicken, and many other dishes.

9. Basil

Basil is another strong tasting herb that goes with almost anything. Dried basil flakes are great with the usual precautions. You can also buy organic sweet basil and add some pine nuts for a great low-fat and no-sodium pesto.

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