Many people overdo it on salt. According to the U.S. Food and Drug Administration, you should only consume about 1 tsp. of sodium per day; overconsumption of sodium can cause high blood pressure. Unfortunately, science has not yet mastered the art of the salt substitute---those containing potassium chloride are reported to have an unnatural, metallic aftertaste, and few other salt substitutes are available on the market. Instead of using salt substitutes, reduce your body's desire for salt by flavoring your food in other ways.
Step 1
Sprinkle with Salt Sense, a low-sodium salt manufactured by Diamond Crystal. Although Salt Sense is actual salt, it's manufactured into a flake-shaped crystal that is less dense than that of common salt. It contains 33 percent less sodium per volume than regular table salt. In a taste test, the Consumer Reports Health website recommended Salt Sense over other salt substitutes containing potassium chloride.
Step 2
Use sea salt, which has large, coarse crystals. According to Consumer Reports Health, sea salt has less sodium per serving than table salt because fewer grains will fit in a measuring spoon. It has a more intense flavor and comes in multiple varieties, so you can use just a little sea salt to get the taste you want as opposed to a lot of regular salt.
Step 3
Switch to herbs and spices. Replace salt or salt substitutes that contain potassium chloride with flavorful herbs and spices such as salt-free garlic or onion powder, lemon-pepper seasoning, cinnamon, tarragon and the many other spice and herb blends to flavor your foods. Over time, your body will adjust to eating less salt. Make most of your own meals with fresh ingredients, because most of the salt in your diet comes from packaged foods, according to the FDA.
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