Salt Substitute

Salt in an essential dietary mineral for the body. Salt is a basic taste which is used as the oldest and greatest food seasoning. Along with enhancing the taste of food, salt also works as a natural food preservative. Salt is consumed in three basic forms, which are - sea salt/unrefined salt, table salt/refined salt and iodized salt. Salt is a combination of the two main chemicals, sodium and chlorine. It is an essential substance for healthy body functions. But, excessive salt levels inside the body can actually cause numerous health problems. Finding a salt substitute can be the best option for reducing excessive salt levels in the body.

Need for Salt Substitute

Though it sounds unimaginable, you need to find the best substitute for salt if you want to reduce the high sodium levels from the body and to get your health back on track. If you are consuming more than 5.8 gm of salt per day, (which is the tolerable higher limit for salt intake according to the Food and Nutrition Board); then you need a serious reconsideration about shuffling your diet plan by introducing some low salt or no salt recipes into it. There are a few grave consequences of excessive salt consumption like hypertension, high blood pressure, water retention, salt in urine, heartburn, osteoporosis, cardiac enlargement (left ventricular hypertrophy), edema, kidney failure, ulcers, etc. These are a few severe health conditions which can be a result of excessive salt consumption.

Best Substitute

First of all, you should totally refrain from the table salt by slowly cutting down the salt levels from your food. Eating homemade foods like stews and soups, consuming fresh vegetables and fruits, ordering unsalted foods when you eat in restaurants and preparing foods with salt substitutes are some of the available options for you to do so. Apart from that, here are some of the substitutes which you can opt for.

Herbal Substitute
Try onion salt, garlic salt, celery salt, soy sauce, teriyaki sauce, sea salt, kosher salt, lemon pepper, etc., as salt substitutes. All these substances are inexpensively available at any grocery stores near you. You can also prepare homemade herbal salt by mixing one tablespoon each of the following substances - cayenne pepper, black pepper, onion and garlic powder, oregano, basil, parsley flakes, thyme, mace, sage, lemon peel and marjoram. Mix them well and store this salt in an airtight container and in a dry, dark place. It can stay fresh for about four months, once you prepare it. This herbal salt can be used as an excellent substitute for various spicy recipes.

Ready-Made Substitute
You can find some ready-made substitutes in the market which you can use after consulting with your doctor. Most of these low sodium salts taste similar to the regular salt apart from the fact that they are made of potassium chloride. Some of these ready-to-use substitutes are - Co-Salt, Nu-Salt, No Salt, Neocurtasal, Adolph's, K-salt, Diamond Crystal Salt Substitute, Alsosalt, etc. Before consuming these salts, it is extremely important to consult with your doctor first, especially if you are suffering with kidney disease and if you are indulging into the blood pressure medications.

It is always beneficial to search for a substitute only when your health care provider advises you to do so. It is very crucial to meet the recommended daily sodium intake if you want to stay away from sodium deficiency. Along with managing the sodium levels, you also need to take special efforts to retain iodine levels in the body. As we all know, iodine deficiency can result into severe thyroid problems, like hyperthyroidism and hypothyroidism.

Along with reducing the salt intake, it is also important to indulge into a rigorous exercise routine, eating fresh fruits as a substitute for the mid meal snacks and avoiding all the foods which are high in sodium. Take care!