If your taste buds crave highly seasoned food, we encourage you to find some healthy alternatives. It is important to keep your sodium intake at a reasonable amount.

Sodium is a mineral that should be in your body. This mineral helps to control your body’s fluid balance and it is regulated by the kidneys. When salt is over consumed, sodium levels rise flow into your bloodstream and will pull water into your vessels. This will now increase the total amount of blood inside of your vessels and cause your blood pressure to increase. Long term, this will lead to hypertension, other problems with your heart and the linings of your blood vessels.  A healthy intake of sodium is no more than 1,500 milligrams per day. One tablespoon of salt is 2,300 mg sodium.

If you want to keep the season in your food but the salt to a minimum, these options will help.



  1. Spices – If you want to add a kick to your dish some spices such as cayenne pepper, curry power, or chili powder are great alternatives to salt.
  2. Lemon Juice – Fresh lemon is a great choice when it comes to seasoning food.
  3. Herbs – Basil, ginger, garlic or chives are healthy herbs to add to your food that will give it great taste.
  4. Vinegar – Use vinegar as you are seasoning and cooking vegetables or make a delicious salad dressing.

-Yvelette Stines

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