Going salt-free: these substitute ingredients are all you need

You might not think it, but there’s a lot of salt that goes into the food we eat! I’m not just talking about the salt you put on your food at home. When you buy “packaged” foods, they often contain some added salt. For example, things like pasta sauces often contain lots of salt.

Most people will know by now the problems salt can bring to one’s body. Examples include kidney stones, raised blood pressure, obesity and even cancer. The shocking truth is that’s just a small subset of conditions caused by a high salt intake.


If you want to eat more healthily, one thing you can do is reduce or even eradicate salt from your diet. Now, you might be thinking that salt adds flavor to the foods you eat. But here’s the thing: there are plenty of substitute ingredients out there you can use.

Here are a few things you can do to cut down on your salt intake

Make vinaigrette dressings for salads
Did you know that plenty of people add salt to the salads they prepare at home? Many of us add pre-prepared dressings to the salads we create. If you’re guilty of doing that, you should consider making a vinaigrette dressing instead.

Homemade vinaigrette dressings are easy to prepare. They also add more flavor than the commercial stuff.

Only buy pre-packaged products that have low or no salt
Do you ever read the ingredients on any groceries that you buy? If not, it’s time to start. It’ll shock you to learn how much salt goes into your tasty foods!


When you’re next out buying your shopping, opt for low or no-salt equivalents. That way, you can lower your salt intake and still enjoy the foods you love.

Eat fresh fruit and vegetables
The problem with salt is that it makes the natural flavors of the ingredients we consume. You should create more meals at home using fresh fruit and vegetables. Avoid items that have got processed or preserved in some way.

Any produce grower can supply you with the freshest seasonal fruit and vegetables. And most supermarkets sell imported ones too.

Consider garlic as a substitute to salt in cooked meals
It’s likely that you will cook many of your meals at home each day. Have you thought about substituting garlic for salt in those meals? Garlic is a natural ingredient that’s good for your health. It also adds flavor and a “kick” to any meal you make.

I often use garlic in my meals, and they taste so much better than when I used salt!


Don’t be afraid to use herbs and spices
Sometimes when I’m making some homemade pasta sauce, I will use herbs like basil in the mix. Even some mild chili powder adds some extra flavor and a kick to the sauce!

There are plenty of herbs and spices out there. Experiment with them in your meals until you find the ones you like the most. They are an excellent salt substitute and are better for your body.

Editor’s note: This is a guest post with sponsored links. I’ve been doing this blog for three years and have now begun accepting paid guest posts such as this one. I’d love your feedback on it, did it provide you useful information?


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