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Jazz up a low-salt diet

Slash the salt and add new flavors to your food

low saltHas your doctor prescribed a low-salt diet? That doesn’t mean your meals have to be bland and boring, says Mercy LIFE dietitian Nicole Kaestner, RD, LDN.

“A low-salt diet can be full of flavor, and it can be fun to try new things,” says Nicole. “It also feels good to know you’re keeping your heart as healthy as possible. Over time, your body will get used to a low-salt taste.”

Spice things up

Here are Nicole’s top ideas for adding flavor to no-salt and low-salt meals. Have fun experimenting!

  • Replace your saltshaker with a salt-free substitute. These alternatives can be found in your grocery’s spice aisle.
  • Use fresh or dried herbs like rosemary, thyme and basil. These give a hearty flavor to healthy meat meals like grilled chicken and broiled fish. They work well with potatoes and roast vegetables. Fresh rosemary and thyme can last a long time if kept in the freezer.
  • Use garlic and ginger. They add a spicy flavor boost to meat and vegetable dishes.
  • Salsa adds great flavor to broiled or grilled chicken and fish. Make your own low-salt salsa with fresh or canned tomatoes. Try a pineapple salsa recipe!
  • Add your own spices to low-salt frozen meals and canned foods.
  • If you must use salt, use kosher salt. It has more minerals to yield a greater flavor punch, therefore you can use less. Cut salt at least by half when using recipes.

Mercy Health System has doctors and programs that can benefit your health. Find a Doctor on our website or call 1.877.GO MERCY to learn more.

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