- Mix salted seeds/nuts with unsalted ones 1:1
- Use Dr. Greger's Spice Mixture instead of salt
- Use seaweed instead of salt
- Find a salt and sugar free whole grain bread
- 40% sodium comes from
- Breads and rolls
- Soups
- Sandwiches
- Pasta dishes
- Snacks such as chips, pretzels, and popcorn
- Cut back on processed and prepared foods
- Smaller portions for salty foods (olives, pickles, soy sauce)
- Find a potassium chloride salt substitute
- potassium chloride
- or MSG
- Salt-free seasoning
- lemon zest
- garlic
- reduced mushrooms
- flavored vinegars
- herbs and spices
- Use other umami flavors, such as nutritional yeast, soy sauce, fermented bean paste, miso, etc., kelp, marmite/vegemite, tomatoes, peas, corn
- Rinse canned/jarred salty foods (olives)
- sear, sauté, or roast
- embrace healthy fats and oils (avocado, etc)
jan 16 2018 ∞
jan 16 2018 +
jan 16 2018 +