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8 Ways to Replace Salt

Update Date: Oct 27, 2014 02:49 PM EDT

Salt is used in almost every single meal because it enhances flavor. However, too much salt consumption can lead to hypertension (high blood pressure), which is a risk factor for cardiovascular diseases and stroke. In order to reduce salt intake without jeopardizing taste, here are eight alternative options to cook with.

1. Parsley

Parsley is an herb that can be found almost all year round. The leafy herb can add complex flavors to a wide range of dishes, such as soups and pasta. It is also a good source of vitamin K. Instead of mincing parsley, keep the leaves whole to add extra texture to your dish.

2. Basil

Basil is another herb that can be used to replace salt. Not only does basil have a unique flavor profile, it is also good for you because it contains antioxidants known as flavonoids. Basil tastes the best when used raw.

3. Rosemary

Rosemary is an herb that has a slightly stronger flavor than other kinds of herbs. When used with meats and pasta, rosemary adds an intense, woodsy flavor.

4. Cilantro

Cilantro is an herb that people either love or hate. For those who like this flavor, cilantro can be used instead of salt. Cilantro, however, does not last that long and should be used immediately.

5. Mint

Mint might seem like a weird ingredient to add to dishes since mint is often associated with non-edible items such as toothpaste and mouthwash. When mint is used in combination with the right kinds of ingredients, it can improve a dish significantly. On top of that, mint is a great source of vitamin C.

6. Ginger

Ginger is an ingredient commonly found in Chinese cuisine. It adds a sweet yet somewhat spicy flavor that can be enhanced when paired with garlic. On top of taste, ginger has anti-inflammatory properties that can boost your immune system.

7. Cinnamon

Cinnamon is typically used as an alternative to sugar but it can also replace salt in certain dishes. For example, when mixed with low-sodium broths, cinnamon can add a spicy and deep flavor. Cinnamon is also a great ingredient to use in meat and poultry rubs.

8. Wine

Learning how to cook with wine can be a life-changing skill. Wine can be used to deglaze meats, enhance pasta sauces and boost flavors in stews. However, it is important that you reduce your wine to get a rich flavor.

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