Sodium is a necessary mineral for the body, but excessive consumption is directly related to high blood pressure, cardiovascular disease and kidney disease. According to the recommendations of the American Diet Guidelines 2020 - 2025, each adult should not use more than 2,300 mg of sodium per day, equivalent to about a teaspoon of salt. In fact, most sodium does not come from salt directly but is hidden in spices and sauces.
According to Karina Tolentino, a clinical nutritionist in the US, replacing salty spices with low-sodium ones is a simple but effective way to protect long-term health.
Low-sodium spices, rich in benefits
balsamic vinegar almost does not contain sodium in each tablespoon, suitable for salad mixing, food marinating or dipping sauces. Research shows that balsamic vinegar contains polyphenols, a plant compound with antioxidant and cardiovascular-supporting properties.
Lemon juice, whether fresh or bottled, has a very low sodium content. This spice helps highlight the natural flavor of vegetables, fish and chicken, and can also contribute to reducing the risk of kidney stones.
Coriander is a familiar choice in Asian cuisine, with a low sodium content but a characteristic aroma. Some studies have noted that coriander has the potential to support blood pressure control.
Garlic powder is completely free of sodium and rich in biological sulfur compounds. According to nutritional analysis, garlic is associated with improving cholesterol, blood pressure and reducing the risk of atherosclerosis.
Ginger has a warm spicy taste, containing only about 1.4 mg of sodium per tablespoon. The gingerol active ingredient in ginger has anti-inflammatory, antioxidant and cardiovascular health support properties.
Black pepper is also a low-sodium spice. Piperine, the main compound in pepper, can stimulate the taste buds, making the dish more flavorful without adding salt.
Basil, whether fresh or dry, contains very low amounts of sodium. Eugenol in Basil has antibacterial properties, and is also studied for its role in protecting the cardiovascular system.
Onion powder is almost non-sodium, suitable to enhance the flavor of stews and grilled dishes without increasing the salt burden on the body.
How to recognize low-sodium spices
Karina Tolentino recommends that consumers carefully read the nutrition label. According to FDA regulations, products that do not contain sodium are less than 5 mg per serving, and less sodium is less than 140 mg. This is an important criterion when choosing spices for people who need to control blood pressure.
Reducing salt is not cutting off flavor, but a smart change to eat better and live healthier.
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