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10 easy ways to swap out salt and lower sodium while cooking

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seasoning without saltWe know you're dedicated to a lowering your sodium intake. So, how can you enhance the many different flavors in your food without added salt?

Here are 10 simple ways to swap out salt and lower sodium while cooking.

  1. Spice it up! Spices like cinnamon, cumin, coriander, chili powder, curry, turmeric and paprika can add warmth and variety to your dishes. Learn how to pair them with the right ingredients.
  2. Sprinkle on dried veggies. Add dried vegetables like mushrooms, tomatoes, chilies, chives or onion for a burst of flavor. Some vegetables have a more intense flavor when dried than when fresh.
  3. Choose condiments carefully. Bottled / packaged soy sauce, salad dressings, dip, ketchup, salsa, capers, mustard, pickles, olives and relish can contain a lot of sodium. Check the nutrition label to find out how much sodium is in your condiments, and choose wisely or make your own homemade condiments.
  4. Go for Garlic. This bulb, fresh or dried, can perk up any dish. Add a dash of garlic powder, or mince up a fresh clove when seasoning meats, fish, veggies, and more!
  5. Season with herbs. Sage, thyme, oregano, basil, fennel, rosemary, and other savory herbs are great to season your food. They add flavor without sodium! Experiment with dry and fresh herbs to see which flavors you like best. Learn more about common herbs.
  6. Freshen with dried fruit. The tartness of some dried fruits like apricot, cherry, cranberry, mango and pineapple is pleasant with many dishes. Read the ingredients list to select dried fruits without added sugars.
  7. Substitute low-sodium broth. Broth can be used in sauces and soups, and as a substitute for oil when sautéing. Compare labels and choose the product with the lowest amount of sodium you can find in your store.
  8. Squeeze on some citrus. Citrus juices compliment meats, fish, fruits and vegetables. Add a bright finishing touch to your dish after you cook it with freshly squeezed lime, lemon, or orange.
  9. Liven up flavors with vinegar. Use a variety of vinegars to perk up flavors, but add it at the last moment. For example, balsamic vinegar is great on hot greens and cold salads. Experiment with different types of vinegar made from wine, sherry, cider, rice and more.
  10. Learn more about salt substitute products. Certain salt substitutes contain a large amount of potassium (a beneficial nutrient) and very little sodium. There are many salt substitutes on the market for you to try. They can be a good option for most people, except those with certain conditions like kidney disease. Talk with your healthcare professional about whether a salt substitute is right for you.

How do to swap out salt? Share with us in the comments!