We all know that like fat and sugar, salt, and especially its abuse, can be bad for your health. It can promote high blood pressure, diabetes and certain cardiovascular diseases. It is believed to be responsible for 25,000 to 35,000 deaths per year in France and more than 1.6 million worldwide.
However, it is nevertheless essential to our body. It helps regulate the water in our body and plays a key role in the proper functioning of nerves and muscles. The World Health Organization (WHO) recommends not to exceed 2 grams of sodium per day, which is the equivalent of 5 grams of salt per day. This works out to a teaspoon of salt per day or 5 small packets of salt from Macdonald's. The foods we eat naturally contain it. It is therefore not necessary to add salt to our dishes but we are still too many to do so and to consume on average between 9 to 12 grams of salt per day, that is to say the double of the WHO recommendation. / p>
How can I reduce my salt intake?
For our body, it is therefore important to be able to reduce our daily salt intake. To help us do this, there are healthier alternatives that don't sacrifice taste or the pleasure of eating and add color.
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Spices
They are a great alternative to salt. They perfume and enhance the flavors of your dishes. They are simple and economical to use. In addition, they are good for our body thanks to their anti-inflammatory, anti-oxidant and antibacterial properties. Let us mention, of course, the pepper which spices up the dishes but also the paprika, turmeric, curry or cumin which will make your recipes travel.
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Aromatic herbs
Like spices, they will first appeal to your sense of smell by delicately scenting your preparations. They are calorie-free and can therefore be used at will. Some of them are very easy to grow even in an apartment planter. A significant advantage, they also have interesting medicinal properties. Mint, for example, aids digestion. Chives are a detox herb. Diuretic parsley and anti-nausea basil. There are a multitude of them to vary the pleasures: Thyme, rosemary, bay leaf, sage, parsley, dill, tarragon, chervil, oregano etc ...
Note that they can also be used to flavor oil which can then be poured over fish, meats or salads. Be careful, however, not to overdo it (it is caloric) and to choose a quality oil.
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Lemon juice
The acidity and salty receptors are very close on the tongue. Adding a little lemon juice to your salt-free dishes can trick your brain. It also has anti-oxidant properties and stimulates the immune system.
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Apple cider vinegar
On the same principle as lemon, it deceives the brain by its acidity. It gives a subtle touch of acidity to your meats. It can be used in salad dressing or even in the water of pasta or rice. It is also a digestive stimulant that helps lower cholesterol.
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Algae
They naturally add salt to dishes. It is one of the best alternatives to salt. In leaf or powder form, they have a powerful, slightly smoky taste. They are perfect for salads, fish, soups or gratins.Whether they come from fresh or salted water, they are rich in protein and fiber
There are plenty of them such as dulse, wakame or sea lettuce. The best known is undoubtedly Nori. It is found in makis. It has antioxidant, anti-inflammatory, detoxifying and purifying properties.
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The gomasio
Very popular with the Japanese, it is a blend of 5% unrefined sea salt and 95% sesame seeds that add a slight nutty touch. Its taste and low salt content is perfect for your hot or cold pasta. It is perhaps the most versatile and complete alternative to salt. It is rich in vitamins B and E, fat and fiber. It reduces fatigue and facilitates digestion. This is one of my favorites. You can easily make it at home and even vary the type of seeds (sunflower, flax, etc.)
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Celery salt
Celery, often associated with sad, flavorless diets, is a very high sodium vegetable. To make salt out of it, all you have to do is dry or dehydrate it and then powder it. It is very low in calories and rich in vitamins, potassium, magnesium, calcium and iron. It is perfectly suited to diets without salt. It is a great alternative to refined salt.
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Ginger
Its peppery and spicy flavor enhances your fish dishes, soups, salads and vegetables. It can be used grated or powdered. It helps keep your intestinal flora in good condition. It is an excellent anti-inflammatory and anti-nausea medication.
Be aware that there are different brands of replacement salts on the market, low sodium with reduced sodium content. They are used like normal salt. You will also find dietetic salts based on potassium chloride and sodium which taste quite similar to that of refined salt. These salts have a strong diuretic power and therefore reduce water retention. They of course have a much higher cost than natural alternatives.
You now know more about the solutions to reduce your salt intake. It is of course entirely possible, depending on what you are cooking, to change the alternatives to vary the pleasures and tastes and thus avoid the routine.
External Links:
https://sante.lefigaro.fr/actualite/2014/08/17/22705-lexces-sel-16-million-morts-par-an
https://www.who.int/fr/news-room/fact-sheets/detail/salt-reduction
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