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Salt, scientifically known as sodium chlorid, supplies the electrolyte sodium to your diet. This mineral is essential for maintaining fluid balance within your cells, for contracting your muscles and for transmitting nerve impulses.
The American Heart Association actually recommends consuming less than 1,500 milligrams of sodium per day – at 2,325 milligrams per teaspoon that is less than one teaspoon of salt per day.

Most Americans consume far more than this, and ingesting too much salt can lead to adverse side effects.
The most well-known side effect of too much salt is hypertension, or high blood pressure. Prolonged hypertension increases the risk of heart disease, heart failure, stroke,and kidney disease.
Another side effect of too much salt is edema, a swelling of the body, usually seen in the hands and legs. Edema occurs when the body retains an excess of fluid in an attempt to balance out the extra sodium.
Mastering herbs and spices is the secret to tasty meals, and much healthier than using salt for flavour.
There are plenty of tasty and healthy alternatives to salt.
Basil
Fresh basil retains more flavour and aroma than dried. Basil plants usually grow well on windowsills. As you pick the leaves, more will grow.
It is perfect for pesto, dressings, sauces, sandwiches, soups and salads. Basil is traditionally used in Mediterranean cooking, in tomato-based pasta sauces, pizzas and bolognese.
Chili
Chili powder can improve the taste of food without adding any salt. This spice is most popular in the Spanish, Mexican and Indian kitchen. Chili gives spicy flavor to food and can replace salt without any problem.
Add a pinch of chilli with a little mustard to spice up a cheese sauce, helping you use less cheese.
Mint
Use fresh leaves if you can. Mint is easy to grow on the windowsill or in the garden (keep in a pot as it will spread).
It is great in salads, on pasta or in couscous. It’s tasty with carrots, peas or broad beans.
Lemon juice
Lemon juice is known as a natural preservative and is excellent as a substitute for salt. It will help you stay fresh longer, will prevent oxidation and will make your food spicy.
Pepper
Pepper powder is one of the spices that are used daily. Instead of salt, increase the amount of pepper and intense the aromatic taste.
Oregano
Fresh oregano leaves can be chopped into foods or added whole. Use it to marinate meats, poultry and seafood before grilling, in egg dishes, breads, casseroles and salads.
It’s also great in spaghetti bolognese and tomato salsas. Marjoram is a good oregano substitute, but tastes milder.