Sodium and Spices
Many people think sodium and salt are the same thing, but they are different. Sodium is a mineral that occurs naturally in foods or is added during manufacturing—or both. Table salt is a combination of sodium and chloride.
One of the first steps in controlling high blood pressure is to reduce the extra sodium in your diet. The American Heart Association recommends no more than 2,300 milligrams (mg) a day, but the ideal limit is 1,500 mg per day for most adults, especially for those with high blood pressure. Cutting back by just 1,000 mg a day can improve your blood pressure and heart health.
Limit Foods High in Sodium
Regularly eating high-sodium foods will result in more than 2,000 mg per day, even if you don’t add table salt. Use this list of common high-sodium foods and products to see if you are eating too much sodium. If so, ask a registered dietitian or your local Extension agent for information about reading food labels and replacing high-sodium foods.
- Table salt (1 teaspoon provides about 2,300 mg of sodium)
- Seasonings that contain salt (like celery salt, garlic salt, onion salt, season-all, “lite salt”)
- Sauerkraut or other vegetables prepared in brine (pickles)
- Regular canned soups
- Breads and rolls with salted toppings
- Potato chips, corn chips, pretzels, saltines, salty crackers, and salted popcorn
- Salty or smoked meats (like bacon, bologna, chipped or corned beef, frankfurters, ham, meats koshered by salting, luncheon meats, salt pork, sausage, smoked neck bones, smoked ham hocks, smoked turkey, and canned or pickled meats)
- Salty or smoked fish (like anchovies, caviar, salted and dried cod, herring, and sardines)
- Processed cheese, cheese spreads, or cheeses such as Roquefort, Camembert, Gorgonzola, and Parmesan
- Salted nuts, olives, bacon, and bacon fat
- Peanut butter
- Bouillon, ketchup/catsup, chili sauces, meat extracts, meat sauces, meat tenderizers, monosodium glutamate (MSG), prepared mustard, relishes, many sauces
- Antacids containing sodium (such as Alka-Seltzer)
- Most fast foods and prepackaged foods
- Canned or frozen entrees (sometimes have lower fat and increased salt)
Replace Sodium with Spices and Herbs
No-salt seasonings add a unique flavor to your dishes without adding a bunch of salt. Use more herbs and spices, and look for seasonings that end in “powder,” like garlic, chili, and onion powders. Spice up your foods with the substitutions on the back page.
|
Spice/Herb |
Flavor |
Try With |
|---|---|---|
|
allspice |
clove, cinnamon, nutmeg |
pot roast, meat loaf, combined casseroles, curries, desserts, vegetable soup |
|
anise |
strong licorice taste and flavor |
savory dishes like seafood soups and stews, seafood kebobs, pork |
|
bay leaf |
heavy; use sparingly |
soups, stews, roasts, poultry, fish |
|
basil |
mildly peppery with trace of mint and clove |
tomato sauces, salad dressings, poultry, fish, Italian/Mediterranean dishes |
|
caraway seed |
licorice flavor; lightens flavor of heavy foods |
breads, cooked cabbage, broccoli, Brussels sprouts, cauliflower, borscht soup, goulash, sausage, spareribs |
|
cayenne |
hot and spicy |
most foods depending on preference |
|
chervil |
warm, part-anise, part-parsley flavor |
omelets, green beans |
|
chives |
mild, sweet onion taste |
salads, omelets, potatoes |
|
cinnamon |
sweetly spicy, warm |
sweet potatoes, baked dishes, apples, oatmeal |
|
curry powder |
blend of spices (from India) |
soups, rice casseroles, chicken, sauces |
|
dill |
slightly sweet with sharp tang |
fish, eggs, carrots, cauliflower, spinach, apples, potatoes, cucumbers, dips/sauces |
|
garlic |
strong, pungent |
meat, fish, poultry, salads, sauces, soups |
|
ginger |
hot, zesty, and biting yet sweet and warm |
chocolate, ice cream, fruit, chicken, ham, carrots, tea, smoothies |
|
marjoram |
mild oregano taste, hint of balsam |
stuffing, eggplant, squash |
|
mint |
cool, refreshing, sweet |
tea, fruit, carrots, peas, dressings, lamb |
|
oregano |
pungent, peppery, slightly bitter |
tomatoes, mushrooms, poultry, lentils |
|
paprika |
sweet, slightly fruity, mild heat |
rubs, marinades, pork chops, chicken, stews, garnish for egg and fish dishes |
|
parsley |
gentle flavor |
chicken, shellfish, pasta, potatoes |
|
rosemary |
bold, piney |
meat, fish, poultry, sauces, stews, vegetables |
|
sage |
pleasantly bitter, lemony zest |
breads, stuffing, potatoes, vegetables |
|
sesame |
rich, nutty flavor |
chicken and other meats, warm salads, |
|
summer savory |
light, sweet, peppery tang |
beans, lentils, vegetable juices |
|
tarragon |
similar to anise |
chicken, fish, vegetables, vinaigrette |
|
thyme |
pleasant, fresh taste with faint clove aftertaste |
poultry, salad dressings, dried beans, soups |
|
turmeric |
earthy, slightly bitter |
rice, curry, stews, tea |
Publication 3555 (POD-02-24)
Revised by Qula Madkin, Extension Instructor, and Xingqi Wang, Dietetic Intern, Food Science, Nutrition, and Health Promotion.
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