How to replace salt in food when losing weight. How to replace salt during a salt-free diet

It's no secret that if you have hypertension, salt intake needs to be kept to a minimum. Sodium chloride, which is part of it, promotes fluid retention in the body, leading to edema and excess weight. Because of this, blood pressure increases.

According to recommendations World Organization health care, you can eat no more than 3 grams of salt per day. This amount enters the human body from regular products Therefore, additional salting of dishes is not recommended.

Most doctors prescribe a salt-free diet for hypertensive and healthy people, which helps improve the condition and prolong the patient's life.

In the fight for a healthy diet for hypertension and other diseases cardiovascular system, there are several ways to solve the problem.

• Doctors recommend completely avoiding eating salt and salty foods. This path is not easy, since many patients find it difficult to give up the habit of salting food. In addition, dishes without salt, as a rule, do not have full taste.
• Another way to solve the problem is to reduce the amount of salt consumed per day. This is much simpler, since the lack of salt is completely compensated by various spices and herbs, which, moreover, have a pleasant aroma and are good for health.
• As an option to avoid salt, so-called substitutes have been developed. Lemon juice or chopped herbs with a strong taste can also be an alternative.

Due to eating habits, many people cannot completely give up table salt, for this reason, another solution is proposed - to use a substitute.

Today in stores you can find many natural substitutes salts that are allowed to be used for hypertension.

IN modern times Pharmacies sell a salt substitute that is practically no different from the original, but has a different formula.

The substitute does not contain sodium chloride, but potassium chloride, which is very beneficial for humans.

This salt is usually used for arterial hypertension and other problems of the cardiovascular system.

1. Potassium helps strengthen the heart muscle, thins the blood, and normalizes heart rhythm.
2. This mineral also helps neutralize the harmful effects of sodium when there is an excess of salt in the body.
3. If water metabolism is disturbed, potassium salt brings it back to normal, preventing excessive accumulation of fluid in the body. Thanks to this, swelling is eliminated and excess weight is reduced.

However, such a potassium-based substitute is not suitable for healthy person. You should purchase and use such a product only after consultation with your doctor.

• It is not recommended to use potassium salt if you have kidney problems, as this internal organ The main burden is incurred during the removal of fluid.
• The substitute should be used with caution if you are ill. gastrointestinal tract in the form of an ulcer or gastritis.
• It is strictly forbidden to consume such salt if the patient has an excess of potassium in the body. Therefore, it is necessary to undergo a hair test to determine mineral status in order to find out whether a substitute can be additionally introduced into the diet.

Another disadvantage of using a salt substitute is the difference in taste. It tastes a little bitter, so this option is not always suitable for preparing hot dishes. Usually potassium salt used for adding salt to main courses and salads.

Adding Herbs

Nutritionists say that for hypertension and other health problems, table salt can be replaced with garlic or herbs. The main thing is to choose the right spices, based on their taste preferences and medicinal qualities.

Salt substitute in the form of spices contains many useful microelements, calcium. Iron, silicon, phosphorus and other essential substances. Thanks to this, a person can additionally compensate for the lack of certain elements.

You can prepare the herbal mixture yourself or purchase it from grocery store. This salt substitute is usually filled with salt low content sodium, dried spices and herbs.

Depending on the composition, the taste and color of such seasonings may differ:

1. , pepper, horseradish;
2. Mustard, turmeric, bay leaf, ginger, coriander.

This substitute is used by analogy with table salt; it is added to dishes to taste in small quantities. The recommended dose of such spices per day is 6 grams, which is equal to one teaspoon. It is also important to note that regular salt is already found in many foods, so the dosage should be reduced by half.

The advantage of such a salt substitute is its usefulness, since herbs and spices contain a variety of minerals and vitamins. This option is very useful for hypertensive patients, as it reduces the risk of developing kidney disease, cardiovascular diseases, and also improves the immune system.

The only condition for using such a substitute is to add it only to ready-made dishes, since during cooking all the beneficial substances contained in the herbs are destroyed under the influence of high temperatures.

However, it is important to remember that some spices and seasonings irritate the mucous membrane of the stomach, intestines, and ureters. In this regard, they should be eaten in small quantities for diseases of the stomach, kidneys, liver, and intestines.

People with cardiovascular disease should also avoid overuse spices, as they can make you thirsty.

Unlike cookery, sea ​​salt contains large amounts of iodine, manganese, potassium, boron and phosphorus. It also contains minimum quantity sodium chloride, for this reason such a substitute is considered beneficial to health, especially for hypertension.

Sea salt is used as in pure form, and with the addition of spices or herbs. Additionally, it is enriched with iodine, since the iodine initially contained in sea salt quickly evaporates. For enrichment, iodine compounds are introduced, which are obtained from seaweed. This substitute looks like large brown crystals.

It's no secret that sea salt is useful not only for hypertension, increased weight, but also for diseases thyroid gland. However, people with allergic reaction caution should be exercised when consuming of this product.

Alternatively, chitosan, which is extracted from the shell of sea red-legged crabs, can be added to the salt substitute.

• Due to the fact that chitosan molecules have a negative charge, they combine with molecules of other substances and help them be eliminated from the body.
• Thanks to this property, chitosan cleanses the body of heavy metals and excess sodium.
• This leads to improved tissue nutrition and improved functioning of the immune system.
• Chitosan does not allow cholesterol and other fats to be absorbed, so it is used for preventive purposes against hypertension, atherosclerosis, obesity and diabetes.
• This substance promotes lactose tolerance.

Other salt replacement options

Soy sauce is considered a good alternative to table salt. The main thing is to buy only high quality product and don’t skimp on your health. Cheap sauce can cause more harm, than to bring health, since it often contains salt. Soy sauce should be added to dishes in minute quantities.

IN winter time year, you can use pre-prepared dried herbs; celery is excellent for these purposes.

Perfect for cooking herbal infusions based on vegetable oil. Infuse any herbs that are closer to taste preferences. They can also be mixed.

To preserve natural salt in foods as much as possible, you need to cook dishes using a double boiler or grill. During frying or boiling, the taste of dishes changes greatly. After several weeks of proper nutrition without salt, a person will be able to feel the natural taste of products, and dishes with high content the salts will seem tasteless.

Dried seaweed is considered an ideal salt substitute. In addition, it contains valuable minerals and vitamins, which serve as an excellent prevention of hypertension. Similarly, fresh or dried garlic is used during meals.

Celery salt is made from the dried seeds or roots of the plant. The celery root is thoroughly washed, dried, thinly sliced, and placed on a baking sheet.

1. The plant is dried in the oven at a temperature of no more than 60 degrees. The baking tray should be turned regularly until the roots are completely dry.
2. After this, the roots or seeds are passed through a coffee grinder. The powder is mixed with sea salt in a 1 to 1 ratio and used for its intended purpose.
3. Store the salt substitute in a tight jar.

Dried cilantro is mixed with roasted and crushed flax seeds, add sweet ground pepper paprika in equal proportions. Spices are ready to eat.

Tarragon greens are mixed in equal parts with ground dried garlic and dried ground bell pepper seeds. This substitute can be used for hypertension and other diseases of the cardiovascular system.

Dried seaweed is mixed in equal proportions with parsley and fried crushed flaxseeds are added.

In a similar way, prepare a seasoning from dry dill and dry tarragon, which are taken in a ratio of 8 to 1. One part of dry ground garlic is added to the mixture.

Preparation of salt replacement sauces

When preparing dishes, you can use special sauces without the use of salt.

• To three tablespoons of vegetable oil add one teaspoon of grated onion, the same amount of chopped celery, dill and parsley. Herbs are mixed with two tablespoons lemon juice.
• Sour cream is mixed with vegetable oil in equal proportions in the amount of one cup, the mixture is whipped using a mixer or beater. Add two cloves of chopped garlic or celery to the resulting sauce.
• Using a juicer, juice is squeezed out of two fresh lemons, it is gradually added to 250 grams of vegetable oil, shaking the mixture with a fork. Next, add two chopped cloves of garlic and a pinch of mustard powder to the sauce.

The video in this article will tell you how and what you can replace salt with hypertension.

When it becomes necessary to follow a diet for weight loss, nutritionists advise, first of all, to significantly reduce consumption table salt, or even completely exclude it from the diet. This spice has a very unpleasant property retain fluid in the body. Therefore, without limiting it, it will be quite problematic to get rid of extra pounds.

However, this is easier said than done. Many people cannot give up salt, because without it, food seems bland and tasteless. Eating while losing weight already involves significant restrictions, and another one may simply be impossible for many. Therefore, it will be useful to know what to replace our usual salt with, but so that the dishes do not lose their usual taste.

So, we’ll tell you how to replace table salt in food when losing weight. We will talk about this with you today on the Popular About Health website.

How to replace table salt in food?

Soy sauce

For the transition period, this is the best option and many people start with it. It also contains salt, however, when adding sauce to dishes, the sodium chloride content ( scientific name salt) is significantly lower.

However, if you decide to choose soy sauce as a substitute for salt in your food, buy a high-quality, expensive one that consists solely of natural ingredients. Add it to dishes little by little, just for adding salt. This seasoning is perfect for meat, fish, rice, pasta, boiled, stewed vegetables.

Kelp powder

Such crushed kelp (sea kale) can be bought at the pharmacy. Or purchase whole dried seaweed, which is crushed using a coffee grinder. This useful product contains natural sea salt, as well as amino acids, vitamins and minerals. Pour the powder into a salt shaker and add a pinch to ready-made dishes.

Celery

All parts of this garden plant have virtually no calories and are rich in sodium, which gives food a salty taste. Cut the stems into small pieces, dry them well in the oven and grind. Pour into a jar and use as needed. In particular, this seasoning perfectly complements the taste of fresh vegetable salads.

Garlic, onion and wild garlic

These aromatic spices add flavor to any dish. You can add any onion - onion or green. Garlic can be used either fresh or dried. Moreover, dried is preferable, since it does not give off a specific smell.

If wild garlic grows in your region, you can also use it. Its taste is similar to garlic and onion at once. Moreover, greens contain a large amount of useful substances, in particular vitamin C. Add finely chopped greens to fresh to green salads, cold and hot appetizers.

Garden herbs, spices and herbal oils

Dried or fresh herbs: parsley, dill, basil, sage, cilantro, mint, rosemary, etc., they are suitable for meat, fish, cereals, vegetable dishes and fresh salads.

Spices will add a piquant taste and aroma to dishes: red (bitter and sweet), black pepper, ground ginger, turmeric, curry, ground mustard seeds.

Instead of salt, you can use vegetable oil infused with the listed herbs, or with the addition of garlic or onions. Nutritionists advise using sesame, nut and other aromatic oils as an independent seasoning.

Other products:

When losing weight, you can replace salt with other products. For example, use lemon, orange, tomato and other freshly squeezed juices. They are just like natural apple cider vinegar will make the taste of meat, fish, vegetable dishes and cereal dishes fuller.

However, we admit frankly that not every one of us can immediately and for a long time give up the usual taste of salted foods. It's quite difficult. And many doctors do not advise doing this, since the body still needs salt in small quantities. Therefore, it is better not to refuse completely, but to choose more useful variety this spice. For example, sea or black salt:

Marine:

Let’s be clear right away that this is not the product that is sold in stores. Real sea salt can be found at the pharmacy. Her crystals gray, slightly damp. It is this that can be added to food, but in very limited quantities. This spice is not harmful to health; on the contrary, it has complex composition, which includes substances that are necessary and important for humans.

Black:

Can be purchased in specialized departments of supermarkets that sell food products. healthy eating. It is prepared according to old recipe, by simmering white salt, rye flour and other ingredients over a fire. This natural product is very useful because it contains necessary for the body trace elements and minerals. You just need to use it little by little - adding a little salt to the finished dishes.

In conclusion, we note that while following a short-term diet, it is better, of course, to completely eliminate sodium chloride from the diet. If easy diet, lasts more than three months, or you decide to completely switch to a healthy diet, do not give up salt completely. Just significantly limit your consumption.

By the way, in many supermarkets you can buy regular white salt, the sodium content of which is significantly reduced. You can try using it as an alternative. In any case, you can always do without salt; when losing weight, replace it with sauces, spices, and herbs. If you wish... In general, the choice is yours!

Excessive salt consumption can trigger the most various diseases. That is why many are interested in: “What to replace salt with to add taste qualities prepared dishes and not harm your health?" Let's figure this out together.

What is the benefit of salt?

Table salt is responsible for maintaining normal acid-base balance And metabolic processes. It is this element that is responsible for normalization muscular system, activity throughout the day, as it ensures transmission nerve impulses in the body. If salt does not enter the body, very rapid fatigue will be observed, the person will feel lethargic, passivity, and drowsiness. In addition, concentration and the ability to perceive information are impaired.

Mandatory salt consumption is required if there are certain disorders in the body. For people with low blood pressure Doctors recommend increasing salt intake and maintaining a certain drinking regime.

Why is salt harmful?

Salt itself is not harmful product. All these myths regarding its harmfulness arose as a result of excessive consumption of this product. It is necessary to consume salt in in moderation, and also know how to replace salt in food so that the food does not seem tasteless and bland.

The harm lies in the fact that with excessive consumption, fluid retention occurs in the body. After all sweat glands they simply do not cope with their main task, and the alkaline balance is disturbed. In addition, dysfunction of the kidneys, liver, and nervous system may occur.

Over-salting your food every day will cause your taste buds to stop perceiving the natural taste of the food. Normally, the human body can excrete no more than 25 grams of salt per day. However, it is recommended to consume no more than 3-5 grams daily.

Using sea and black salt

Is it possible to replace salt with salt? The answer to this question can be unequivocal: it is quite possible to do this. It is quite possible to use it together with classic table salt. Himalayan salt or flavorings containing salt. It could be sesame, herbal salt, or just a product with reduced content sodium In addition, there are also many other options that are lower in various minerals, such as magnesium and potassium.

Quite interesting and a unique product considered black salt. She appeared quite a long time ago. The peasants burned ordinary rock salt along with rye bread and some other components. During firing, it lost its harmful substances and became less salty. It is believed that this product normalizes the functioning of the digestive system and also has a mild laxative effect.

Sea salt can be a good alternative, but it is very important that it is of high quality and obtained exclusively from sea water by evaporation. Quality product It has a grayish tint, low humidity and is sold exclusively in health food stores. Its cost is quite high.

Lemon juice and vinegar

Many people are interested in how to replace salt on a salt-free diet so that the products do not seem too bland, and at the same time lose additional weight. In that case ideal option can be lemon juice, which helps add taste and unique aroma to the prepared food. You need to use only freshly squeezed lemon juice, and to add more flavor, take a little zest.

Citrus juice is ideal as a dressing for fried vegetables and salads. When frying potatoes, you can squeeze the juice of a whole lemon over the cut potato slices, sprinkle with black pepper, mix everything well and fry until full readiness. It turns out very delicious dish no added salt. Lemon juice is also good to add when making soups. In this case, you should add it gradually according to your own taste. Do not forget about the importance of lemon juice in the process of losing weight. You can add it to the prepared salad and enjoy a tasty and healthy dish.

When asking the question of how to replace salt in your diet, you can definitely answer that the ideal product in this case would be apple cider vinegar. It fits well fried meat, potatoes, vegetables. Balsamic vinegar with olive oil will help give a unique taste and aroma to salads, especially those to which a lot of greens are added. Those who are on a diet will especially like this dressing.

Spices and various herbs

How to replace nitrite salt? After all, this product causes serious harm to health. The right herbs and spices can be a good alternative, but it will take some time to get used to the new taste. Basil goes well with main courses made from meat and vegetables.

It is useful to season any meat with sage when cooking; tarragon is great for poultry and egg dishes, as well as various sauces. Coriander goes perfectly with fish and legumes. Thyme should be added to Mediterranean dishes, and it also goes well with various seafood. Lovage is an ideal addition to soups and sauces. For those who prefer slightly salty dishes, you need to add more bay leaves.

You can partially replace salt with absolutely any hot spices, as they add a certain piquancy to the prepared dishes. Curry is perfect for chicken dishes or any other lean meat. Classic herbs like parsley and dill will help enhance the flavor and aroma of seafood and fish. Herbs and spices can be added to your own taste, combining them, achieving new and completely unusual taste combinations. You can also take ready-made sets of spices.

Garlic and onion

Knowing how to replace salt when cooking, you can achieve completely new and original flavor combinations, complement foods and fully reveal them. Onions and garlic can complement absolutely any dish well. Caramelized onions will help give soups, stews, fried or stewed vegetables a simply unique taste and aroma that will surprise and delight every gourmet. You can also use it as a seasoning green onions. Roasted garlic will help create a deeper, somewhat sweet flavor and will also help replace salt when cooking pasta and potato dishes.

Garlic can be purchased dried, and it will be an excellent addition to absolutely any product, but such a replacement will take some getting used to. In addition, many are confused by its rather pungent aroma.

Fresh and dried vegetables

How can you replace salt in your diet? The answer to this question is of interest not only to those who have health problems or are on a diet. The consumption of this product can be reduced by correct selection vegetables For this you can use bell pepper and tomatoes, since these vegetables contain a certain amount of salt.

To make the taste richer and more noticeable, you can use dried vegetables. When dried, not only the taste and aroma, but also everything useful qualities vegetables, as well as vitamins. You can purchase a ready-made product or dry the vegetables yourself using a special dryer.

Seaweed and soy sauce

Answering the question of what to replace salt with, we can definitely say that seaweed is ideal for this. It's affordable and very useful analogue, containing in its composition various vitamins, essential amino acids, minerals. Seaweed can be purchased dry, finely ground and poured into a salt shaker. This is simply an excellent seasoning for salads and hot dishes. In addition, kelp will help get rid of many diseases, as well as strengthen the immune system.

One more good option Soy sauce is considered as it itself has a salty taste. By seasoning food with it, you can significantly reduce salt consumption without losing taste. However, it is very important to choose the right product, as it must be of high quality. In addition to water, it should contain only wheat germ and soybeans. Due to its bright and rich taste, literally a teaspoon of soy sauce will allow you to achieve a balanced aroma and unusual taste.

A salt-free diet not only helps eliminate overweight, but also improve health. Knowing what you can replace salt with, it is quite possible to achieve a unique, harmonious balance of taste qualities that everyone will like.

Celery

If you are interested in what to replace salt with, you can add celery to your food, as this spice has unique taste characteristics. In addition, this product helps to supplement your usual diet with a unique taste and improve your health.

In winter, dry leaves of the plant are perfect, and in summer, fresh petioles. You can cut the petioles into small pieces and dry them, and then use them in winter.

Vegetable oils, beer, wine

As an alternative to salt, you can fry it in vegetable oil cardamom, rosemary, sesame. All these products will help give the prepared dishes a unique taste and aroma. In addition, infused vegetable oils with citrus zest can complement the taste of food.

Beer or wine can be used to add unique flavor to soups, stews and pasta. These drinks can be the basis of a dish or added to wine.

Ginger, horseradish, mustard

Due to its rich and pungent taste, ginger can be not only a good alternative to salt, but also to many spices. It is used raw or dried, and also as pickled slices.

It is a good substitute for salt and horseradish, which also has a pungent taste. In addition, this product is very beneficial for the body. Give a unique taste and aroma to fish and meat dishes Mustard will help, with which you can make cooked food more piquant.

Trying to find the answer to the question of what can replace salt in a diet, many do not even imagine that there are products that can become a complete replacement for salt. They are worth taking a close look at if you decide to seriously change your diet.

Even if you are forced to give up salt due to medical indications or care about the health of your family, using these products and seasonings, you do not feel discriminated against. So, how to replace salt in food so as not to deprive yourself of gastronomic pleasure?

Products that replace salt: a review of useful “saltnesses”

Sea kale

It is used both fresh and dried. has a natural salty taste, being a source of iodine, vitamins and microelements so necessary for our body. Dried seaweed can be ground in a coffee grinder and sprinkled on cooked dishes. For variety, dry seaweed can be soaked in water for several hours, and then added to salads and other dishes.

Garlic

This product reduces the body's need for salt, providing it with all the necessary useful substances. strengthens the immune system, rejuvenates the body and is powerful prophylactic against tumors. It has a very bright taste and strong odor, so you should observe moderation, especially if you are going to communicate with people. Dried garlic and garlic powder have a milder taste, and if you still go too far with this seasoning, chew a sprig of parsley or drink a glass of milk to soften the smell.

Soy sauce

It already contains salt, so add it to dishes in small quantities. Natural and properly prepared soy sauce is rich in useful amino acids, minerals and vitamins, it slows down the aging of the body, being considered more effective than red wine. Buy high-quality soy sauce, which contains only soybeans and wheat - it should not contain any preservatives. If you want to replace salt with soy sauce, please note that the recommended daily dose is no more than 2 tbsp. l.

Lemon juice

If you season your salad with lemon juice, no one will notice the lack of salt, especially if you complement the lemon flavor with herbal seasonings and hot spices. Lemon contains high dose Vitamin C, has an antiseptic effect, removes poisons and toxins from the body.

Dried vegetables

Tomatoes, sweet bell peppers and celery root have a salty tint and are an excellent analogue of salt in salads, first and second courses. When dried, vegetables retain their taste and aroma, and their concentration of vitamins is superior to fresh vegetables. The most important thing is that dried vegetables are environmentally friendly pure product prepared without chemical additives or preservatives. They make the taste of dishes bright, rich and piquant.

Green and onions

Because of strong smell and taste, onions can be used instead of salt. By the way, the pungent aroma of onions is a consequence high concentration sulfur, which cleanses and disinfects the blood. To reduce the harshness, the onion can be doused with boiling water or marinated for several hours.

Horseradish and ginger

The hot roots of ginger and horseradish can replace not only salt, but also hot spices. They can be added to dishes fresh or dried, as well as in various sauces and seasonings. Horseradish is rich in vitamin C and minerals, it is a natural antibiotic and protects the body from viral infections. Ginger tones the body, gives vitality, improves memory and increases performance.

Vinegar

For salad dressings, it is better to use natural apple or balsamic vinegar. White or red wine vinegar flavored with aromatic herbs is very good for this purpose. Sherry vinegar with the addition of chicory greens goes well with meat, and rice vinegar is very popular in Chinese cuisine.

Spices and herbs that replace salt

Cilantro, dill, tarragon, oregano, parsley, thyme, sage and basil are very tasty and healthy - fragrant herbs contain many vitamins, raise vitality and improve digestion. Cumin, cumin, rosemary and celery seeds, which have a slightly bitter taste, are excellent substitutes for salt and are used in the preparation of meat, soups and marinades. Smoked paprika, curry and allspice give dishes a spicy aroma and tangy taste, while coriander has a fresh lemony smell.

Preparing “salty” sauces and seasonings

If you mix any vegetable oil with grated onion, garlic, finely chopped herbs and lemon juice, you get a very piquant salad dressing. Instead of onion and garlic, you can add a little to the mixture mustard powder or ground mustard seeds. A very tasty seasoning made from ground seaweed mixed with fried flaxseeds, garlic and herbs. Paprika added to the seasoning will give it a piquant note, and lemon or lime zest will replace lemon juice.

For fish and chicken, a sauce is prepared from honey - the spicy-sweet taste makes the dish very harmonious. An unusual salad dressing made from lemon or... orange juice with garlic and onions, and adding ground nuts to the “salt substitutes” makes the dishes more palatable, appetizing and satisfying. If you always have it in your refrigerator homemade mayonnaise made from vegetable oil, lemon juice, mustard and pepper, then none of your household will even remember about salt. For meat and poultry, sour cream mixed with lemon juice and vegetable oil is suitable - if you add garlic, horseradish and ground coriander, the meat will turn out quite spicy and tasty.

Many people are so accustomed to salt that they cannot imagine their life without this seasoning. However, after trying the recommended spices and products as a salt substitute, you will change your mind. And, quite possibly, you will salt your food less, but remember that it is not recommended to use it in children's kitchens. spicy seasonings and strong spices. Experiment in moderation!

Hello! Dear readers, we have problems with salt consumption. Over the years, we have used it more than the daily recommended amount. Haven't thought about what could replace it. As a result, we have a large number of patients with hypertension and heart disease. Many of you carry a salt shaker with you during meals. It has become a habit: like brushing your teeth or looking for the TV remote control. Do we really need salt that much?

Reducing the amount of salt in food is a good way to improve health and better health. effective diet. Although this may take some time, as the food will seem bland at first. However, within two to three weeks you will get used to the taste. natural products. During this time, your taste buds will become more sensitive to salt, and you will begin to perceive salty taste where it was previously closed to you. You can make the transition to a salt-free diet easier by using other sources of flavor. Over time, you will feel that salty food is not so tasty. Today we will look at some salt replacement products.

Citrus juice and vinegar

They are used to bring salinity closer to food products. Juice from lemons, limes, oranges and grapefruits can be used to flavor food. Use only freshly squeezed, you can add a little zest for even more flavor. Lemon and lime juice are good for roasted vegetables and salads, while orange or grapefruit juice can replace salt in salad dressings. If you're a fan of traditional roast potatoes, squeeze a whole lemon or two over the slices, sprinkle with black pepper and fry until tender. You won't believe how delicious it is without a gram of salt! Lemon juice is especially good in soups. You need approximately ¼ cup per 12 cups of broth. But it’s better to add gradually according to your own taste. Don't forget about the role of lemon juice in losing weight - add it to a fruit smoothie or salad and enjoy.
Apple cider vinegar goes well with fried meat, vegetables, and potatoes (fried and baked). Balsamic vinegar combined with olive oil gives a unique taste to salads, especially when using large quantity various greens. Those who are on a diet should also like this dressing.

Spices

A whole variety of spices will help replace salt: cumin, paprika, black and red pepper, oregano, aromatic herbs(including parsley, dill, cilantro, parsnips), ginger root. To prepare Asian dishes, you can completely abandon salt in favor of natural seasoning mixtures. Ginger powder enhances all existing flavors well. Curry is suitable for chicken or other lean meat. Classic herbs: parsley and dill will enhance the taste and aroma of fish and seafood. Try adding herbs and spices to your food as you see fit, combining flavors to see which you like best. You can use ready-made spice mixtures: Provençal or Italian herbs, suneli hops.

Onions and garlic

Raw or cooked, they complement almost any dish. Substitute for caramelized onions for deeper flavor in stews, soups, any stew or fried dish will surprise any gourmet. Roasting garlic will create a deep, slightly sweet flavor that can replace the salt in potatoes and pasta.

Vegetable oils

You can experiment with frying rosemary, cardamom, various herbs, sesame. They will add a unique taste to familiar products. Also, infused oils will add a special aroma: herbs, citrus zest, fruits. For those on a diet, butter is a good substitute.

Beer and wine

Using beer and wine (and even coffee) can add flavor to stews, soups, pastas, sauces and stews. They are taken as a base or added to the broth.

Mushrooms

You can add meaty mushrooms with onions fried in vegetable oil to any dish. And in combination with balsamic vinegar, completely replace sauces with high content salt. An ideal addition to the main dish when on a diet.

Sea kale

Product with the greatest content Yoda. It can serve as an independent dish or as an excellent addition to other products when salt is limited. It has a special taste and aroma that cannot be confused with anything else.

Scientists say: “Salt is a silent threat.” Often people simply don't notice or realize that they are consuming too much of it. While excess leads to the risk of osteoporosis, kidney stones, stomach ulcers, heart disease and high blood pressure.
I hope these easy-to-find tips can inspire you to reprogram your taste buds and start cooking with more flavor and less salt. Use your imagination, think about what else you can replace it with. Pay closer attention to the foods you consume.
One of the best and most simple ways reduce salt intake - eat less processed foods. They are a waste of money and do not benefit our health like fresh produce.
Actually, cook homemade food, learn to enjoy it! Control your salt intake and stay healthy!