According to the U.S. Department of Agriculture, the average American consumes 3,400 mg of sodium per day. This exceeds USDA upper limit recommendation of 2,300 mg and far exceeds the recommendations for African Americans, people older than 51 years and anyone with hypertension, diabetes or chronic kidney disease to consume less than 1,500 mg of sodium per day. Because about one-half of the U.S. population falls into the 1,500-mg per day category, finding low-sodium salt alternatives is essential. Salt is an acquired taste, and cutting back can be challenging.
Significance and Sources
While salt added to recipes and at the table, and foods that naturally contain sodium -- particularly shellfish, meat and milk -- contribute to your sodium intake, you consume most of your dietary sodium in processed or pre-packaged foods. Fast food, frozen dinners, restaurant meals, processed meats such as bacon, sausage and ham, cheese, soup and canned vegetables are high in salt. Condiments, such as soy sauce, ketchup, mustard and salad dressings, are also high in sodium. Decreased sodium intake can help reduce your risk of developing high blood pressure and lower blood pressure in those with the condition.
Herbs
Fresh herbs add flavor to foods naturally. Add cilantro, parsley, chives, basil or chervil to dips and salad dressings or sprinkle over roasted meat. Cook fish or chicken with fresh thyme or oregano in lieu of added salt. Toss cooked vegetables with marjoram, chives or oregano to add flavor without salt. Find fresh herbs in your produce section, or put together your own indoor or outdoor herb garden. Herbs also contain vitamins, minerals and phytonutrients to support a healthy diet.
Spices
Fresh spices add a punch of flavor to any number of home-cooked meals. Smoked paprika, cumin, cardamom, red pepper flakes and salt-free Italian seasoning are common flavorings to compliment meats, soups and stews. You can also experiment with salt-free seasoning mixes, such as lemon pepper.
Acids
Add a squeeze of lemon or lime juice to vegetables, fish and salads to impart flavor without sodium. Balsamic or red wine vinegar are other acidic ingredients that perk up the natural flavors of foods without raising the sodium levels.
Salt Substitutes
Salt substitutes or light salt are usually a mixture of table salt and other ingredients. While you may use these substitutes occasionally, they do not help you reduce your salt cravings. In addition, many salt substitutes are high in potassium, which may be an issue for people on certain medications or those with kidney problems.
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