Want to reduce your sodium intake? Here are 3 salt substitutes to consider

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It’s no secret that Americans eat way too much sodium. From processed foods to restaurant meals, excess salt has become a major part of the diet.

As excess salt intake is linked to high blood pressure and other health issues, such as heart disease, hypertension, stroke, vision loss, and osteoporosis, so it is important to cut back on it.

Americans eat on average 3,400 mg of sodium each day, according to the Food and Drug Administration (FDA). The Dietary Guidelines for Americans, recommend limiting sodium to less than 2,300 mg (one teaspoon) per day.

The World Health Organization (WHO) recommends slightly less, at just 2,000 mg daily. So, cutting back on sodium is crucial for health. But how do you do it?

Here are 5 salt alternatives, which are low on sodium that you can add to your diet, if you are planning to reduce salt intake.

1. Citrus zest and juice

A natural way to flavour your food is using citrus. Citrus such as lemon, lime, and orange juice or zest can elevate the flavours making them excellent salt replacements for salads, seafood, and roasted vegetables. As citrus is a source of acid, it acts similar to salt and brings flavour to your dish.

2. Balsamic vinegar

You can swap your table salt with balsamic vinegar As it has a sharp, tart flavor with a hint of sweetness, it could enhance the taste of many dishes. The acidity will also bring acidity and brightness, so you can use it as salad dressings, soups, stews, and marinades for meat and fish.

3. Garlic

The best way to flavour your dish naturally is to add some spices, such as garlic. The pungent spice can flavour your dish without increasing the sodium. The subtle savoury, sweet, and slight bitterness of garlic can be used in sauces, marinades, and other dishes.

4. Smoked paprika

Parika is one of the most unique flavour enhancers. It is a great alternative for salt, and will also add a little heat to your dish. The rich-smokey taste of the smoked paprika can help you cut back on sodium intake. You can add paprika to your tacos, stews, hummus, and many more dishes.

5. Grounded black pepper

Black pepper is both a flavouring agent and also good for your gut. It may improve cholesterol levels, blood sugar control, and brain and gut health. Black pepper will add heat, as well as an earthy flavour to your dishes. You can add it to soups, roasts, pasta, and other savory dishes. Black pepper is also proven to decrease inflammation, which in turn benefits your health.