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.