Well-seasoned but healthy: These are the 5 best salt alternatives

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Many people reach for the salt shaker without trying the food. We love the taste of spice and can’t get enough of it. But this is definitely a fatal mistake because too much salt can have negative consequences for our health.

The body actually needs salt because vital processes such as bone development, water balance, tissue tension and digestion are supported by a mixture of sodium and potassium ions. However, if we consume too much, this excess needs to be thrown out again. It is a tiring job, especially for our kidneys. During this process, the body loses a lot of fluid, which causes blood vessels to narrow in people who do not drink enough fluids. Result: Blood pressure rises and we run the risk of developing high blood pressure.

The World Health Organization (WHO) recommends consuming no more than five grams of salt per day (corresponding to about one teaspoon of salt per day) to prevent cardiovascular diseases. According to a 2011 study conducted by the Center Hospitalier Universitaire Vaudois in Switzerland, around nine grams of salt are consumed by Swiss people every day, the Federal Office for Food Safety and Veterinary Affairs writes.

The danger lies primarily in processed foods such as bread, sausages and cheese, or in ready-made meals and snacks. In this way, we unconsciously consume twice the recommended amount of salt per day. Problem: We have become so accustomed to the taste of salt that we are literally addicted to it. You can minimize salt consumption and live healthier with the tips below.

Tips to reduce salt consumption in daily life

• First of all, it helps as often as possible cook yourself and consuming fewer ready-made and processed products. This way you have control over the amount of salt you consume.
• You should think about food before even reaching for the salt shaker to try.
• Seasonings that consist largely of salt include soy sauce, spices, bouillon and liquid seasonings. This also needs to be consumed less. One slow reduction salt and the same products help the palate get used to the new – less salty – taste. After about two to three weeks, your taste buds will get used to the lower salt content. In this way, you learn to perceive the taste of food better again.
• Checks processed products for salt content. This should be in nutrition chart To be stated.

The 5 best salt alternatives

It doesn’t always have to be salt to achieve a particular seasoning. Other tools also serve the purpose and provide culinary delights:

Other spices: Why does it always have to be salt? You can improve the entire range and experience new tastes with different spices. Chili powder, anise, garlic, nutmeg or cardamom are particularly suitable for vegetable dishes. If you are preparing meat or fish, you can use white or black pepper, curry powder, chili powder or cumin. But let your creativity run wild and spice it up as you wish; The main thing is to use no salt or less salt.

Vinegar: Vinegar has an intense aroma and is therefore suitable for seasoning dishes. Although the taste is sour rather than salty, the addition of vinegar adds great spice to the dish.

Lemon: Lemon, like salt, has a sour taste that can accentuate and bring out the flavor of dishes. The taste of lemon is especially delicious in salads or cooked vegetables. But the juice of the sour fruit also goes well with fish or meat.

Herbs: Fresh herbs provide an intense aroma. These can be purchased or harvested at home, depending on how much effort you’re willing to put in. You can never go wrong with parsley, chives, basil, oregano, thyme, marjoram or mint. But also try other herbs that are less familiar to you and may surprise you with their taste.

Garlic and onion: Garlic, in particular, is considered an excellent salt substitute. But onions also provide a strong spice. Both tubers have a strong taste of their own, so they go well with not just every dish, but almost all dishes. For example, garlic and onion work well in marinades, salads, soups or stews. Garlic is also healthy because it lowers blood pressure and is said to strengthen the immune system. Both can be used fresh, dried or in powder form.

Source : Blick