High sodium intake can raise blood pressure, and high blood pressure is a major risk factor for heart disease and stroke. Most of the sodium consumed is from salt. However, about 70% of sodium consumed is from ultra-processed and restaurant foods. Only a small portion of sodium or salt is used in cooking or added before you eat.
Black people in the United States have a higher risk of high blood pressure compared to other racial and ethnic groups. It’s important to check your blood pressure regularly because high blood pressure usually has no symptoms.
As a registered dietitian, I can provide you with some salt-free flavoring tips to enhance the taste of your meals while reducing your sodium intake.
Salt-Free Flavoring Ideas
- Herbs and spices: Experiment with various herbs and spices to add depth and flavor to your dishes. Some popular choices include basil, oregano, thyme, rosemary, cumin, turmeric, paprika, cinnamon, and ginger. These can be used individually or in combination to create delicious flavor profiles.
- Citrus zest and juice: Citrus fruits like lemons, limes, and oranges can add a burst of tangy flavor to your dishes. Use the zest or juice to brighten up salads, marinades, and cooked vegetables.
- Vinegars: Different types of vinegar, such as balsamic, apple cider, red wine, or rice vinegar, can add acidity and complexity to your meals. They work well in salad dressings, marinades, and even as a finishing touch on cooked dishes.
- Aromatics: Onions, garlic, shallots, and scallions are flavorful additions to any dish. Sauté them in a little oil or roast them to bring out their natural sweetness and flavor.
- Homemade seasoning blends: Create your own salt-free seasoning blends using a combination of herbs, spices, and dried ingredients like onion powder, garlic powder, paprika, and chili powder. (Spice Blend Recipe below)
More Salt-Free Flavoring Ideas
Mushrooms add a savory flavor to dishes.
- Umami-rich ingredients: Umami is the fifth taste, known for its savory flavor. Include ingredients such as mushrooms, tomatoes, nutritional yeast, miso paste, soy sauce alternatives (like coconut aminos), and seaweed to add umami depth to your dishes.
- Low-sodium broth or stock: Use low-sodium vegetable, chicken, or beef broth as a base for soups, stews, and sauces.
- Roasting and grilling: Cooking methods like roasting and grilling can enhance the natural flavors of vegetables and meats. The caramelization process adds richness and sweetness to the taste without the need for additional salt.
- Experiment and taste: Don’t be afraid to experiment with different combinations of flavors and taste as you go. Adjust the seasonings to your preference and gradually reduce your reliance on salt over time.
Spice Blend Recipe (makes about 1/3 cup)
5 tsp onion powder
1 1/2 tsp garlic powder
2 1/2 tsp paprika
2 1/2 tsp dry mustard
1 1/2 tsp crushed thyme leaves
1/2 tsp white pepper
1/4 tsp celery seed
Remember, when reducing salt in your diet, it’s important to read food labels and choose low-sodium or salt-free alternatives whenever possible. Share this blog post with family members and friends.
Nutritionally Yours,
Jerlyn
