Consuming too much sodium, the main ingredient in table salt, can cause high blood pressure, increase the risk of stroke, heart attack and chronic kidney disease. The American Heart Association (AHA) recommends that adults only consume a maximum of 2,300 mg of sodium per day, equivalent to about a teaspoon of salt. However, Americans average up to 3,400 mg/day, mostly from processed foods.
Sodium reduction does not mean exchanging flavors, says Dr Christopher Lee, MD, a cardiologist at the University of California Medical Center. There are many options to replace salt that are both good for heart health and preserve the delicious taste of the dish".
10 healthy options for salt alternation:
Commercial salt replacement
made from potassium Chloride, which has a similar taste to table salt but is less sodious, using this product can reduce cardiac blood pressure by up to 6 mmHg. However, people with kidney disease should be cautious because it can cause hyperkalemia.
Vinegar
Apple cider vinegar, balsamic vinegar or rice vinegar not only create natural sourness but also contain acetic acid that helps lower blood pressure. A serving of about 2 tablespoons/day can bring clear results.
Citrus fruits
Lemons, oranges or orange peels contain hesperidin and eriocitrin, plant compounds that help dilate blood vessels, thereby supporting blood pressure reduction.
Fresh and dried plant coffee
Rosemary, basil, fennel, saffron... not only enhance the flavor but some types also have a natural blood pressure lowering effect, such as scented sticky rice or coriander.
Natural Spices
Ginger, turmeric, cinnamon, celery or cardamom seeds are all spices with anti-inflammatory properties and support blood pressure regulation.
Garlic
Garlic helps increase nitric oxide and inhibit ACE enzymes, similar to the mechanism of many drugs to lower blood pressure. Eating garlic regularly is known to significantly lower blood pressure.
Onions
Caramelized onions create a natural sweetness, while red onions or green onions add flavor without salt. Chives also contain quercetin, an antioxidant that helps reduce blood pressure at the center of the menstrual cycle.
January and pepper
Capsaicin in chili and piperine in black pepper has the effect of dilating blood vessels, while stimulating the production of endorphins, a hormone that creates a feeling of well-being, helping to reduce cravings for salt.
Seaweed
Contains a lot of potassium and fiber, which helps the body eliminate sodium through urine. Dried or fresh sea worms are also an attractive choice for soups, rolls or salads.
Nutritional enzymes
This inactivated enzyme provides natural umami flavor, and is rich in vitamin B12 and folate, two nutrients that help support blood circulation and stabilize blood pressure.
