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

It is no secret that with hypertension, salt intake should be minimized. Sodium chloride, which is part of its composition, promotes fluid retention in the body, leads to edema and excess weight. This results in an increase in blood pressure.

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

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

In the fight for healthy nutrition in hypertension and other diseases of cardio-vascular system there are several ways to solve the problem.

• Doctors recommend completely refusing to eat salt and salty foods. This path is not easy, as many patients find it difficult to give up the habit of salting food. In addition, dishes without salt, as a rule, do not have a full taste.
• Another way to solve the problem is to reduce the amount of salt consumed per day. This is much easier, since the lack of salt is completely compensated by various spices, herbs, which, moreover, have a pleasant aroma and are good for health.
• As an option, so-called substitutes have been developed to give up salt. Lemon juice or chopped greens with a sharp 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 time pharmacies sell a salt substitute, which is practically no different from the original, but has a different formula.

The composition of the substitute does not include sodium chloride, but potassium chloride, which is very useful for humans.

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

1. Potassium helps to strengthen the heart muscle, thins the blood, normalizes the rhythm of the heart.
2. Also, this mineral helps to neutralize the harmful effects of sodium with an excess of salt in the body.
3. In case of violation of water metabolism, 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.

Meanwhile, a similar potassium-based substitute is not suitable for healthy person. Acquire and use such a tool should be only after consultation with your doctor.

• It is not recommended to use potassium salt for kidney problems, as this internal organ accounts for the main load during the removal of fluid.
• Care should be taken to use a substitute for diseases gastrointestinal tract in the form of an ulcer or gastritis.
• It is strictly forbidden to use such salt if the patient has an excess of potassium in the body. Therefore, it is necessary to undergo a hair study to determine the mineral status in order to find out whether it is possible to additionally introduce a substitute into the diet.

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

Adding Herbs

Nutritionists say that with 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 beneficial trace elements, calcium. Iron, silicon, phosphorus and other essential substances. Thanks to this, a person can additionally make up for the lack of certain elements.

You can make your own herbal mixture or buy it from grocery store. In such a salt substitute, salt is usually poured with 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.

A similar substitute is used by analogy with table salt, it is added to dishes to taste in a small amount. The recommended dose of such spices per day is 6 grams, which is equal to one teaspoon. It is also important to consider that regular salt is already found in many foods, so the dosage should be cut in 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 disease, and 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 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 in diseases of the stomach, kidneys, liver, intestines.

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

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

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

It's no secret that sea salt is useful not only for hypertension, overweight but also in diseases thyroid gland. However, people with allergic reaction care should be taken when using this product.

Alternatively, chitosan, which is obtained 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 to be removed 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 immune system function.
• Chitosan does not allow the absorption of cholesterol and other fats, so it is used as a preventive measure for hypertension, atherosclerosis, obesity and diabetes.
• This substance contributes to lactose tolerance.

Other salt replacement options

Soy sauce is 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, as it often contains salt. Soy sauce should be added to dishes in a meager amount.

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

Great for cooking herbal infusions based on vegetable oil. Any spicy herbs that are closer in taste preferences. They can also be mixed.

In order to preserve natural salt in the products 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 great content salt will taste bad.

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 prepared from the dried seeds or roots of the plant. The celery root is thoroughly washed, dried, thinly sliced, spread on a baking sheet.

1. The plant is dried in the oven at a temperature of not more than 60 degrees. The baking sheet should be turned over regularly until the roots are completely dry.
2. After that, the roots or seeds are passed through a coffee grinder. The powder is mixed with sea salt in a ratio of 1 to 1 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, sweet ground pepper paprika in equal proportions. Spices are ready to eat.

Tarragon greens are mixed in equal proportions with ground dried garlic and dried ground bell pepper seeds. Such a 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.

Similarly, seasoning is prepared 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-replacing sauces

During cooking, you can use special sauces without the use of salt.

• Three tablespoons of vegetable oil add one teaspoon of grated onion, the same amount of chopped celery, dill and parsley. Herbs 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 churned with a mixer or beater. Two cloves of chopped garlic or celery are added to the resulting sauce.
• Using a juicer, juice is squeezed from two fresh lemons, it is gradually added to 250 grams of vegetable oil, shaking the mixture with a fork. Next, two chopped cloves of garlic and a pinch of mustard powder are placed in the sauce.

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

When it comes to following a diet for weight loss, nutritionists advise, first of all, to significantly reduce consumption edible salt or even completely eliminate it from the diet. This spice is very unpleasant property retain fluid in the body. Therefore, without its limitation, it will be quite problematic to get rid of extra pounds.

However, easier said than done. Many people cannot give up salt, because without it, food seems insipid and tasteless. Nutrition for weight loss so implies significant restrictions, and one more thing may be simply impossible for many. Therefore, it will be useful to know how to replace the salt we are used to, but so that the dishes do not lose their usual taste.

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

How to replace table salt in food?

Soy sauce

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

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

Laminaria Powder

Such chopped kelp (seaweed) can be bought at a pharmacy. Or you can buy whole dried algae, which are ground with 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 already prepared dishes.

Celery

All parts of this garden plant are virtually calorie-free and rich in sodium, which adds a salty taste to food. Cut the stems into small pieces, dry them well in the oven and grind them. Pour into a jar, 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 both fresh and dried. Moreover, dried is preferable, since it does not give a specific smell.

If wild garlic grows in your area, you can also use it. Its taste is similar to garlic and onion at once. Moreover, greens will 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 greens, spices and herbal oils

To diversify the taste of food will help dried or fresh herbs: parsley, dill, basil, sage, cilantro, mint, rosemary, etc., they are suitable for meat, fish, cereals, vegetable dishes and fresh salads.

Spicy taste, aroma will be given to dishes by spices: 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. As an independent seasoning, nutritionists advise using sesame, walnut and other aromatic oils.

Other products:

You can replace salt with other products when losing weight. For example, use lemon, orange, tomato and other freshly squeezed juices. They are like natural Apple vinegar will make the taste of meat, fish, vegetable dishes and cereal dishes more complete.

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

Maritime:

Immediately make a reservation, this is not the product that is sold in stores. Real sea salt can be found in a pharmacy. Her crystals gray color, slightly damp. It can be added to food, but in a very limited amount. This spice is not harmful to health, on the contrary, it has complex composition, which includes substances that are necessary and important for a person.

Black:

Can be purchased in specialized departments of supermarkets that sell products for healthy eating. Prepare it for old recipe, by languishing on fire white salt, rye flour and other ingredients. Such a natural product is very useful, as it contains necessary for the body trace elements and minerals. Only you need to use it little by little - slightly adding salt to the finished dishes.

In conclusion, we note that for the duration of the 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 altogether. Just significantly limit its 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, herbs. There would be a desire ... In general, the choice is yours!

Excessive salt intake can cause the most various diseases. That is why many are interested in: "How to replace salt to add taste qualities prepared dishes and not harm your health?". Let's figure it out together.

What is the use of salt?

Dietary 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 provides transmission nerve impulses in organism. If salt does not enter the body, then very fast fatigue will be observed, the person will feel lethargy, passivity, drowsiness. In addition, the concentration of attention and the ability to perceive information are impaired.

Mandatory salt intake is required in the presence of certain disorders in the body. For people with low blood pressure doctors recommend increasing salt intake and following a certain drinking regimen.

Why is salt harmful?

Salt by itself is not harmful product. All these myths about its harmfulness arose as a result of excessive consumption of this product. Be sure to consume salt moderate amounts, and also know how to replace salt in food so that food does not seem tasteless and insipid.

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

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

Use of sea and black salt

Can salt be substituted for salt? One can unequivocally answer this question that it is quite possible to do so. Together with classic table salt it is quite possible to use Himalayan salt or flavor additives containing salt. It can be sesame, herbal salt or just a product with reduced content sodium. In addition, there are also many other options with a reduced content of various minerals, such as magnesium and potassium.

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

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

Lemon juice and vinegar

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

Citrus juice is ideal as a dressing for fried vegetables, 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 fully prepared. It turns out very tasty dish without added salt. Lemon juice is good to add when making soups. In this case, it is worth adding it gradually 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.

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

Spices and various herbs

What is a substitute for nitrite salt? After all, this product causes serious harm to health. Properly selected 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 second 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 pairs perfectly with fish and legumes. Thyme is worth adding to Mediterranean dishes, and it also goes well with various seafood. Lovage is the perfect addition to soups and sauces. For those who prefer slightly salty dishes, you need to add more bay leaf.

You can partially replace the salt with absolutely any hot spices, as they add a certain piquancy to the prepared dishes. Curry is great 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 according to your own taste, combining them, achieving new and completely unusual flavor 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, supplement products and fully reveal them. Onions and garlic can perfectly complement any dishes. Caramelized onions will help to give soups, stews, fried or stewed vegetables just a unique taste and aroma that will surprise and delight every gourmet. Can also be used as a condiment green onion. Roasted garlic will help create a deeper, slightly sweeter flavor and can also be used as a substitute for salt in pasta and potato dishes.

Garlic can be purchased dried and is a great addition to just about anything, but it takes some getting used to. In addition, many are confused by its rather sharp aroma.

Fresh and dried vegetables

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

To make the taste more intense and noticeable, you can use dried vegetables. When drying, not only taste and aroma are completely preserved, but everything useful qualities vegetables, and 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 how to replace salt, we can definitely say that seaweed is ideal for this. It is affordable and very useful analogue, which contains various vitamins, essential amino acids, minerals. Seaweed can be purchased dry, finely ground and poured into a salt shaker. It's just a great seasoning for salads and hot dishes. In addition, kelp will help get rid of many diseases, as well as strengthen the immune system.

Another good option considered soy sauce, as it itself has a salty flavor. By seasoning food with it, you can significantly reduce salt intake without losing taste characteristics. 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 the bright and rich taste, literally a teaspoon of soy sauce will achieve a balanced aroma and unusual taste.

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

Celery

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

Vegetable oils, beer, wine

Can be roasted as an alternative to salt vegetable oil cardamom, rosemary, sesame. All these products will help to give the prepared dishes a unique taste and aroma. In addition, infused vegetable oils on citrus zest can complement the taste of food.

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

Ginger, horseradish, mustard

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

Good substitute for salt and horseradish, which also has a spicy 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 spicy.

Trying to find the answer to the question of what can replace salt in a diet, many do not even assume that there are products that can become a complete replacement for salt. You should take a closer look at them if you decide to seriously change your diet.

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

Salt Replacement Products: An Overview of Healthy "Salties"

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 over cooked dishes. For a change, dry sea kale 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 beneficial substances. strengthens the immune system, rejuvenates the body and is a powerful prophylactic against tumors. It has a very strong flavor and strong smell, so you should observe the measure, especially if you are going to communicate with people. Dried garlic and garlic powder have a milder taste, and if you still overdo it with this seasoning, chew on a sprig of parsley or drink a glass of milk to soften the smell.

Soy sauce

It already contains salt, so add it to your meals in small amounts. 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 quality soy sauce that contains only soybeans and wheat - no preservatives should be in it. If you want to replace salt with soy sauce, keep in mind that the recommended daily dose is no more than 2 tbsp. l.

Lemon juice

If you dress a 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 in terms of vitamin concentration they surpass fresh vegetables. Most importantly, dried vegetables are environmentally friendly. pure product prepared without chemical additives and preservatives. They make the taste of dishes bright, rich and spicy.

Green and onion

Because of pungent odor and onion flavor can be used instead of salt. By the way, the pungent aroma of onions is a consequence of high concentration sulfur, which cleanses and disinfects the blood. To reduce the sharpness of the onion, you can pour over boiling water or marinate for several hours.

Horseradish and ginger

The burning 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 vigor, improves memory and increases efficiency.

Vinegar

For dressing salads, it is better to use natural apple or balsamic vinegar. Very good for this purpose is wine white or red vinegar, flavored with fragrant herbs. Sherry vinegar with the addition of green chicory 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 meats, soups and marinades. Smoked paprika, curry and allspice give dishes a spicy aroma and spicy taste, while coriander has a fresh lemon scent.

Cooking "salty" sauces and seasonings

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

For fish and chicken, a sauce is prepared from honey and - a spicy-sweet taste makes the dish very harmonious. An unusual salad dressing is obtained from lemon or orange juice with garlic and onions, and the addition of ground nuts to the “salt substitutes” makes the dishes more palatable, appetizing and satisfying. If you always have in the refrigerator homemade mayonnaise from vegetable oil, lemon juice, mustard and pepper, then none of your household will remember 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 sharp and tasty.

Many 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 spicy seasonings and harsh spices. Experiment in moderation!

Hello! Dear readers, we have problems with salt intake. For years, we've been using it above the daily recommended allowance. Haven't thought about what to replace it with. As a result, we have a large number of patients with hypertension and heart disease. Many of you do not part with the salt shaker while eating. It's become a habit, like brushing your teeth or looking for the TV remote. Do we really need salt?

Reducing the amount of salt in food is a good way to improve health and more effective diet. Although this may take some time, as the food will seem insipid 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 taste the 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 products that replace salt.

Citrus juice and vinegar

They are used to approximate the salinity in 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 juice and lime juice are good for roasted vegetables and salads, while orange or grapefruit juice is a good substitute for salt in salad dressings. If you're a fan of the traditional fried potatoes, squeeze a whole lemon or two over the cut 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 for 12 cups of broth. But it is better to add gradually to your own taste. Let's not forget the role of lemon juice in weight loss - add it to a fruit smoothie or salad and enjoy.
Apple cider vinegar is suitable for fried meat, vegetables, potatoes (fries and baked). Balsamic vinegar combined with olive oil gives a unique taste to salads, especially when using a large number 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, fragrant herbs(including parsley, dill, cilantro, parsnip), ginger root. For Asian dishes, you can completely abandon the salt in favor of natural mixtures of seasonings. Ginger powder enhances all existing flavors well. Curry is suitable for chicken or other lean meats. Classic herbs: parsley and dill will enhance the own flavor and aroma of fish and seafood. Try adding herbs and spices to your food of your choice, and combine flavors to see which ones you like best. You can use ready-made mixtures of spices: Provencal or Italian herbs, suneli hops.

Onion and garlic

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

Vegetable oils

You can experiment with roasting rosemary, cardamom, various herbs, sesame. They will give a unique taste to familiar products. Also, infused oils will give a special aroma: on 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 basis 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 course of a diet.

sea ​​kale

Product with the greatest content iodine. It can act as an independent dish, and an excellent addition to other products with limited salt. It has a special taste and aroma that cannot be confused with anything.

Scientists say: "Salt is a silent threat." Often people simply do not notice and do not understand 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-follow tips can inspire you to rewire your taste buds and start cooking with more flavor and less salt. Connect 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, do not benefit our health, unlike fresh products.
Actually get ready. homemade food learn to enjoy it! Control your salt intake and be healthy!