How much salt did you use in your last meal prep?
Can you remember?
Do you follow the World Health Organization’s guidance on how much salt to use?
If your answer is “not really,” you’re definitely not alone. Let’s face it—measuring salt while cooking isn’t always easy, especially when we’re juggling busy schedules.
The reality? Most people consume nearly twice the recommended daily amount of salt. That adds up to a higher risk of high blood pressure, heart disease, and kidney issues. The American Heart Association advises keeping sodium intake under 2,300 mg a day, but the average person is closer to 3,400 mg—mainly from processed and restaurant foods.
But what if you didn’t have to track every pinch of salt—and your food could still taste amazing?
Good news: with a few smart swaps, you can enjoy flavorful meals and support your heart and kidney health. One standout alternative is Salicornia salt - a natural, plant-based, mineral-rich seasoning that brings bold flavor with less sodium.
And that’s just the beginning.
Let’s dive into more simple, effective ways to lower your sodium intake—without sacrificing taste.
1. Swap Table Salt for Salicornia Salt
Regular table salt contains highly processed elements and is stripped of essential minerals such as potassium and magnesium. It is simply just sodium chloride. Salicornia salt is made from sea asparagus, commonly known as the Salicornia plant. This is a natural alternative that offers a salty taste with 50% less sodium and more quintessential minerals.
Salicornia green salt supports hydration, helps treat bloating, and enhances flavor in your dishes without overwhelming low sodium levels.
You can use them in soups, salads, and marinades as well for a healthier boost.
2. Choose Fresh Over Processed Foods
Did you know that over 70% of our sodium intake comes from processed foods, not from the salt shaker? Packaged snacks, canned goods, deli meats, and fast foods are loaded with hidden sodium.
Here are some easy alternatives that you can adopt:
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Try to replace canned beans with low sodium or home-cooked beans. They can be easily pressure cooked and you can make it cook fast by adding a pinch of Salicornia salt.
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Swap processed meats like salami, sausages, bacon with freshly grilled chicken, tofu (great for vegans), or tempeh.
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Use fresh veggies instead of pre-seasoned frozen varieties.
3. Enhance Flavor with Herbs & Spices
Instead of relying on table salt for flavor, even during simple snacking, try using plant-based Salicornia salt, fresh herbs and aromatic spices. Many herbs and spices contain natural antioxidants and anti-inflammatory properties, making them absolute options for your health.
Check out these flavor boosters:
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Garlic and onion powder - Adds amazing fragrance and depth to your dishes.
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Lemon zest - Add lime or lemon zest to your food to brighten the overall flavor.
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Smoked paprika & cumin - Add them to create a bold, smoky taste in vegan or plant-based meals.
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Basil, oregano, and thyme - They are perfect for Mediterranean-inspired dishes.
4. Go for Low-Sodium Seasonings or Condiments
Condiments like soy sauce, ketchup, and salad dressings do contain more sodium than you think. Research has found that a single tablespoon of soy sauce has over 900 mg of sodium, almost half of the daily limit.
Check out these healthier options instead:
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You can use low sodium soy sauce or better to use coconut aminos.
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Make homemade salad dressings with lime zest, olive oil, vinegar, and mustard.
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Choose unsalted butter over processed spreads.
5. Read Nutrition Labels Carefully
Did you know that sodium comes to your table in unexpected ways or from places that you hardly consider as unhealthy? From bread to breakfast cereals, they are nowadays, everywhere.
Ergo, it is better to always read labels before buying any product to make smarter choices and informed decisions.
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Choose products labeled “low sodium”.
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Compare brands and pick those with less than 140 mg of sodium per serving.
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Avoid items with monosodium glutamate (MSG), sodium nitrate, or baking soda, as these increase sodium content.
Conclusion
You can easily lower your sodium intake and promote healthy eating habits by swapping your regular salt with expert-recommended Salicornia salt and adopting all the points we discussed above. Remember that it isn’t about giving up the flavor but making smarter choices.
Protect your heart, skin and taste buds by opting for a better, flavorful and low-sodium lifestyle!
