Salt is in so many dishes that it's difficult to avoid developing a taste for it. Some people are advised to use salt substitutes to lower their sodium intake. Due to a lack of knowledge, not so many are aware of this option. Others doubt whether the substitutes lower sodium intake.
What is a Salt Substitute
A Salt substitute is a healthy alternative for certain individuals because it has an essential element that aids in lowering blood pressure. However, they can be dangerous for people with renal illness, heart disease, liver disease, or diabetes. This is because most of them use potassium in place of sodium.
These disorders may increase the risk of excessive blood potassium, which the body usually controls. Potassium as a salt substitute may shift that equilibrium. On the same hand, ACE inhibitors and potassium-sparing diuretics may also elevate blood potassium to dangerous levels when used with salt substitutes. Smith warns, “Don't use salt replacements unless your doctor approves.”
A Possible Substitute for Salt
It is to look for a salt substitute, especially for people with medical conditions like the ones mentioned above. Sodium intake should be limited to no more than 2,300 milligrams per day for most individuals, and preferably to no more than 1,500 milligrams per day, as recommended by the American Heart Association.
Salt isn’t bad. Your cells require salt and potassium to move fluid in and out. Sodium also regulates muscular contraction and nerve firing. They control fluids to avoid dehydration. Optimal potassium levels are necessary for the heart, muscles, and nerves to operate properly.
However, mineral balance in the body is critical. Salt and potassium overdoses are harmful. Salty meals cause fluid retention in the bloodstream. Your blood vessels stretch because your kidneys can't filter all the fluid.
Sodium and potassium overdoses may also cause high blood pressure which may cause renal, heart, and stroke. Individuals need to consider substitutes for salt to help in the mineral balance and prevent such health issues.
The Best Salt Substitute
As aforementioned above, the potassium salt substitute is not the best because it comes with other health risks. Potassium salt substitutes may lower sodium intake but raise potassium levels which are also harmful.
There is a more adventurous route to reducing sodium intake. Smith recommends using more herbs, spices, and seasonings such as lemon juice and flavored kinds of vinegar. As many herbs include anti-inflammatory compounds, eating them may make your diet not only more nutritious but also more delicious.
There are ready-made salt-free herb blends available for purchase to make it easy for you. Look for Mrs. Dash® at your convenience store and most supermarkets. Alternatively, you might try making your own. There are a variety of salt-free herb mix recipes available online.
For more recipes on making your recipes, visit the Academy of Nutrition and Dietetics. It provides simple recipes for salt-free Mexican, Italian, and mixed herb spice blends, as well as advice on how to eat healthily while using less salt.
Smith recommends Herb mixtures for marinades and over basic bread crumbs. The herb mixes make marinades great. The creation of harmful chemicals while grilling may be mitigated by using herbs, lemon juice, or vinegar.
According to Smith, the continual use of herbs and spices as a salt substitute will lead to an acquired taste. With time, the taste of salt will be lost. Don’t be shocked to like and enjoy the new meals that tantalize your buds as you explore herbs and spices. The newly acquired salt substitute reduces sodium intake greatly and leads to a healthy life. Take a minute and discover these amazing salt substitute flavors.