Experts always recommend limiting excessive consumption of salt, due to the risk of health problems such as high blood pressure, stroke, and heart attack. In this article, we will suggest 12 spices and herbs that can be used in cooking to reduce salt intake, which is beneficial for cardiovascular health.
1 Black Pepper
is a familiar spice with a characteristic spicy flavor, commonly used in a variety of dishes. With its strong, spicy flavor, black pepper contains piperine, a compound that has anti-inflammatory effects, supporting cardiovascular health, promoting blood circulation, and reducing the risk of blood clot formation.
Black Pepper
2 Garlic
is also an ingredient with a strong, spicy flavor, suitable for use in stir-fries, sauces, soups, and more. Garlic contains allicin as its main component, which has anti-inflammatory properties that are beneficial for the immune system and cardiovascular health.
Garlic
3 Dill
has a pleasant aroma and a slightly spicy and bitter taste, making it suitable for various types of dishes such as fish, meat, and vegetables. Dill is rich in flavonoids, which are beneficial for health as they contribute to reducing the risk of heart disease, stroke, and lowering LDL cholesterol levels.
Dill
4 Lemon Juice, Lemon Zest
In cooking, both lemon juice and zest can be used to add flavor to dishes, providing an excellent alternative to salt, especially for sauces.
Lemons are rich in vitamin C, potassium, and folate, which contribute to improved cardiovascular and blood vessel health, reducing cholesterol levels.
Lemon Juice, Lemon Zest
5 Nutritional Yeast
Nutritional yeast is a type of yeast that is rich in nutrients. It has a savory, nutty flavor that makes it suitable for pasta dishes and sauces.
Nutritional yeast contains beta-glucan, a type of fiber that contributes to lowering cholesterol levels in the body, reducing the risk of cardiovascular disease.
Nutritional Yeast
6 Onion Powder (or Dried Onions)
Similar to garlic, onions can also add new flavors to savory dishes. Onion powder or dried onions can be used as a substitute for salt in dishes such as soups, stews, stir-fries, and sauces.
Onions contain various compounds beneficial to health, contributing to reducing the risk of heart disease by lowering cholesterol levels and triglycerides.
Onion Powder (or Dried Onions)
7 Balsamic Vinegar
Balsamic vinegar has a characteristic sour, slightly sweet flavor, making it suitable for salads, sauces, meat or fish stews. This special type of vinegar contains a high concentration of antioxidants, contributing to improved cardiovascular health, reducing bad cholesterol levels, and increasing good cholesterol levels in the body.
Balsamic Vinegar
8 Truffle Oil
Truffle oil has a strong flavor despite being used in small quantities, enhancing the richness and aroma of dishes. It is a suitable salt substitute for dishes such as salads, pasta, rice, meat, and poultry.
Studies have shown that truffle oil is rich in polyphenol compounds, which have antioxidant, anti-inflammatory, and cholesterol- and triglyceride-lowering properties.
Truffle Oil
9 Paprika
Paprika is made from a blend of different types of peppers, resulting in a deep red color and a spicy flavor ranging from mild to hot.
This type of paprika is suitable for stews and is beneficial to health due to its high content of capsaicin, which helps promote blood circulation, lower cholesterol levels, and improve blood pressure.
Paprika
10 Rosemary
Rosemary is suitable for various dishes such as soups, stews, roasts, sauces, and more, adding a characteristic aroma and flavor.
Rosemary is rich in antioxidants, making it beneficial for heart health. Compounds such as carnosic acid and rosmarinic acid in rosemary have anti-inflammatory effects, reduce blood pressure, and improve blood circulation.
Rosemary
11 Ginger
is a familiar ingredient with a spicy flavor, often used in dishes such as stir-fries, soups, and sauces to enhance their flavor. Ginger contains gingerol and shogaol, compounds beneficial for cardiovascular health, improving blood circulation, and lowering bad cholesterol levels in the blood.
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