Salt is an indispensable part of our cuisines as well as our general wellbeing. Our body needs salt to perform a variety of functions such as balancing our fluid levels, helping our nerves transmit impulses, and for the proper functioning of our muscles.
Salt Substitutes For High Blood Pressure
But if you have blood pressure-related conditions like hypertension, you might need to cut down on your day-to-day salt consumption. However, you won’t have to resort to having bland meals every time for managing this condition. There are a lot of other alternatives and salt substitutes that you can use to season your meals.
Potassium chloride is one of the best salt substitutes for dealing with hypertension. Potassium is an essential mineral that our body needs to function properly. The supply of dietary potassium in the body triggers the urinary excretion of sodium chloride. Sodium chloride, or salt, is responsible for increasing blood pressure. So, potassium helps to counter this situation in our body and lower our blood pressure. Potassium chloride acts and tastes very similar to normal table salt with a slight metallic essence.
Here are some of the best potassium-based seasonings in the market: –
- NoSalt Original Sodium-Free Salt Alternative
It comes in a large 11 oz can bottle. Great for seasoning vegetables, grilled meat, salads, etc. This item is best for people with hypertension.
- Nu Salt Substitute Salt
Comes in a compact 3 oz shaker bottle that is well suited for seasoning popcorn and pretzels.
- Natierra- Himalayan Fine Pink Salt Mix
This item is not a pure potassium chloride salt. It is a mix of both sodium and potassium so it is not recommended for those with hypertension. However, for others, this item can provide a well-balanced source of both these necessary electrolytes.
Word of caution: The high potassium content might not be suitable for everyone. For those with kidney diseases or those under certain medications for hypertension, diabetes, or those with blocked urinary flow, large doses of potassium can be harmful.
So, it is advised to get the safe-pass from your physician before you start using these products if you are under any such medication.
- Herbs and spices
This should be the most obvious choice for substituting salt. There are tons of savory and flavourful spices that you can explore in the market nowadays. Cumin, coriander, cayenne pepper, paprika, black jeera, turmeric, etc, are some of the most abundantly available spices you can use to expand the flavors in your dishes while enjoying their unique nutritional benefits as well.
Try to introduce and experiment with new spices now and then. You know never which one is your favorite until you’ve tried them all. Here’s a unique item to try:
- Rani Asafetida (Asafoetida)
Asafoetida is made from the dried and powdered roots of ‘Ferula’ plants. It has a very strong pungent odor (known to have one of the strongest aromas of any spice) and provides a unique oniony-garlicky flavor. There are lots of amazing recipes to try with this spice so it is surely a strongly recommended addition to your kitchen. This particular item comes in a 100g plastic bottle that can be used as a salt shaker.
- Lemon juice and Vinegar
Lime juice is great for adding some extra tanginess to your meals. Plus, it has the quality to tenderize the meat and provide a soft and rich flavor to them. It is not just lemons though, however. Other citrus foods such as oranges, tangerine, and grapefruit juices also can improve the quality of your dishes in many ways.
The essential ingredient that makes such fruits a good seasoning alternative is the acid that they contain. In that regard, Vinegar is another excellent salt substitute. Vinegar has a very versatile use in the culinary department. They can offer a variety of sweet, savory, and tangy taste to your dishes.
It is good for blood pressure control as well. Some studies have shown that acetic acid (acid in vinegar) can reduce the systolic blood pressure of adults with prehypertension and hypertension. Other studies on rats have shown that acetic acid can reduce renin activity in the body. Renin is a hormone secreted by the kidneys for triggering a chain of events to increase the blood pressure levels in the body. Vinegar comes in many appealing flavors, some exclusively made for certain dishes. If you don’t use vinegar in the kitchen, you are surely missing out.
- Colavita Aged White Wine Vinegar
Great for cooking meat, vegetables, and salads. You can find good recipes for cooking rice and certain fish with this vinegar as well. It is a certified non-GMO project and gluten-free if these are a concern.
- Blazing Bella Balsamic Vinegar
Aesthetically packed and designed, this item is terrific for gifting. It can be a thoughtful and very useful gift to your friends dealing with blood pressure problems. If you are feeling a little creative and think these alternatives are not exciting enough for substituting your beloved table salt with. Then, here are 2 exciting recipes that you can try to prepare your custom salt substitute at home!
Simple and exciting salt substitute recipes to try at home
- Celery salt
This recipe is suggested by Tiasha Slana of the ‘Shine with nature’ blog. The only ingredients you’ll need 2 celery bunches.
- Prepare the celery by removing the leaves and thoroughly wash it through.
- Cut the celery bunches into small pieces. Cutting them as small as possible is ideal for reducing the drying time.
- Now, evenly distribute the cut-up celery pieces onto a dehydrator tray and dry at 115°F for 12-24 hours.
- Finally, after the pieces are dried and hard, mix it up in a coffee grinder and you’re done.
Remember to store in an airtight container.
- Spicy herbal mix
1 tablespoon dried basil
1 tablespoon dried thyme
1 tablespoon ground coriander
2 teaspoons onion powder
2 teaspoons dried parsley flakes
2 teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon ground mustard
1 teaspoon cayenne pepper
1 teaspoon paprika
Mix all these ingredients in a bowl and store in an airtight container. Will be fine for use for a year.