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Replace Salt and Spice Up Your Life

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Replace salt in your diet to reduce high blood pressure - the "silent killer". A salt free diet reduces your water retention which will lower your blood pressure and your chance of heart disease.

Cutting down on fat to lower your cholesterol and cutting out salt to lower high blood pressure can leave your food tasting rather bland. Especially if you're used to these added ingredients.

The Nature journal reports researchers have found a link between salt and autoimmune diseases.  Too much salt increases the chance of triggering MS and type 2 diabetes for people already predisposed.

Increases salt = increased levels of destructive inflammatory cells which leads to an attack of healthy tissues. 

There is a whole world of spices out there to try and different combinations provide varied end results. Salt and pepper aren't the only way to spice up your life!

Cook with a Regional Flair

Regional cuisines provide many vegetarian dishes and the spices used give the same ingredients a special feel. It's easy to replace salt with other tasty pinches.

Cajun/Creole Bay leaf, Cayenne, Garlic, Onion, Oregano, Parsley, Pepper, Sassafras and Tumeric (tumeric is a super food!)

Chinese Garlic, Ginger,Onion, Pepper, Sesame Seed, Shallot, Star Anise

Northern European Bayleaf, Chervil, Garlic, Ginger, Onion, Parsley, Rosemary, Saffron, Sage, Shallot, Tarragon, Thyme

Greek/Middle Eastern Cayenne, Chicory, Cilantro, Coriander Seed, Cumin, Fennel, Garlic, Paprika, Sesame Seed, Sumac

Indian Cardmom, Cayenne, Coriander Seed, cumin, Fennel, Fenugreek, Pepper, Saffron, Turmeric

Mexican Chili dried, Chili Pepper cilantro, cumin, Epazote,Garlic, Oregano

Italian Basil, Chicory, Chili dried, Fennel, Garlic, Italian Parsley, Marjoram, Oregano

Spanish Chili dried, Chili Pepper, Garlic, Saffron

Thai/Vietnamese Basil, Chili Pepper, Cilantro, Garlic, Ginger, Lemongrass, Lemon Verbena, Lime Leaves, Mint, Onion, Shallot, Star Anise

Salt Free is Impossible

Ground Spices

Going salt free may be impossible, but replace salt as often as possible. We need sodium in our diet to be alive, but very little. Health experts claim 220 mg to 500 mg per day is sufficient. Look for hidden sodium in canned and processed foods.

The National Academy of Science’s Institute of Medicine is more conservative: Ages 19-50: 1,500 mg per day. Ages 51-70: 1,300 mg per day. Ages 70+: 1,200 mg per day.

Read labels carefully. That can of vegetable soup will spike your blood pressure. Cook From Scratch. The healthiest food used real ingredients that you choose, cut, chop and cook yourself. Use the ideas above to change up your meals. Have an Italian night!

Spice Tips

How Much Should You Buy?

A good tip is to buy 1 year's supply of herbs or ground spices, and 1-2 year supply of whole spices. Two years is too long to store finely powdered spices, and 6 months is too short. Each spice contains hundreds of flavor components that dissipate at different rates.

You get a longer shelf life from a quality spice. Your nose knows. If it still smells strong, then use it.

How to Store Spices?

Don't store your spices near a heat source. Heat, light, moisture and air all speed up the loss of flavor and color. Keep your spice rack in a cupboard or at least away from direct sunlight.

Vanilla extract shouldn't be stored in the refrigerator or freezer. Keeping larger quantities of spices cold and small quantities out and ready to use is the best storage solution.

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