Asked To Cut Down On Salt? Try These 5 Alternatives To Retain The Taste Of Your Dishes

As per the latest press release of the World Health Organization (WHO), every year, around 1.9 million deaths happen because of high sodium intake across the world. The global body suggests a daily intake of less than 2g to minimise blood pressure and cardiovascular disease (CVD) risk. However, despite efforts, the average global sodium intake was around 4.3g/day in 2019, over double what WHO recommends, the release added. Given this alarming situation, it's best to switch to other alternatives. Ms. Vidhi Chawla, a dietitian and founder of Fisico Diet and Aesthetic Clinic, suggests several of them.

5 Alternatives To Salt To Retain The Taste Of Your Dishes

"Though essential to bodily functions, salt leads to high blood pressure when over-consumed. If someone wishes to lower sodium consumption, it is advisable to look into tasty alternatives," says Ms. Vidhi Chawla.

Given below are five options:

1) Spices:

• Garlic: A pungent flavour powerhouse, garlic adds depth to dishes without excessive salt.  
• Onion: Onions, both raw and cooked, impart a savouryflavour and can be used in various dishes.  
• Ginger: Adds a spicy kick and can be used in stir-fries, soups, and marinades.
• Cumin, Coriander, Turmeric: These spices add warmth and complexity to dishes, making them more flavourful and reducing reliance on salt.
• Chili Powder, Cayenne Pepper: Both options can enhance flavour and provide health benefits.

2) Fresh Herbs:

Herbs like basil, oregano, thyme, and parsley add vibrant flavour and aroma to any dish.  

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3) Citrus:

• Lemon and Lime Juice: Citrus juices, especially lemon and lime, add a vibrant, zesty flavour that can cut through richness in fish, poultry, and vegetables. They can also help to bring out the natural sweetness of fruits and vegetables or complement the savoury notes of herbs and spices.
• Citrus Zest: The zest of lemons, limes, oranges, and grapefruits can be used in various dishes, from baked goods and desserts to savoury dishes like stir-fries and soups. The zest adds a fragrant element to dishes, making them more enticing to the senses.

4) Vinegar:

• Balsamic Vinegar: Adds a tangy sweetness to salads and marinades.  
• Apple Cider Vinegar: Can be used in dressings, marinades, and as a finishing touch to soups.  

5) Other Flavour Enhancers:

• Nutritional Yeast: A savoury, cheesy flavour that can enhance soups, sauces, and popcorn.  
• Mushrooms: Dried mushrooms, such as shiitake or porcini, add a rich, earthy flavour to dishes.

"Incorporating these flavourful alternatives can significantly reduce your sodium intake while enjoying delicious and satisfying meals. Remember to experiment with different combinations to find flavours you love!" wraps up Ms. Vidhi Chawla.

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