Shake Off the Shaker!

Did you know that one teaspoon of salt has a whopping 2300mg of sodium?

If you are following a low-sodium diet for heart health, you should aim for no more than 1500mg-2000mg of dietary sodium in a day. A little shake here and there adds up, so try substituting the salt shaker with salt-free spices and herbs.  

Salt Shaker Substitutes

Low-salt eating does not have to be bland or boring! Safe items to try instead of adding salt to your food:

• Garlic: fresh or powdered forms. (Do NOT use garlic salt!)
• Onion: fresh, dried, or powdered forms (Do NOT use onion salt!)
• Lemon juice: add citrus zest cooked in or squeezed on top of your dishes
• Pepper 
• Nutritional yeast 
• Balsamic vinegar
• Fresh herbs 

If a low-salt diet has been recommended to you, be cautious of hidden salt in the items in your pantry.

Common staple items that can be high in sodium include:

• Soy sauce 
• Bottled salad dressing 
• Regular ketchup 
• Fat-free mayonnaise 
• BBQ sauce 
• Mixed seasonings 
• Bouillon cubes 

Lower sodium versions of these can commonly be found at your local grocery store.