July's Feature Replacing Salt with Seasonings

Reducing salt may reduce your blood pressure if you are salt sensitive. Bringing down blood pressure may prevent strokes. Unfortunately the idea of cutting back the salt in our diets sounds like such a bland proposal.

In fact the opposite is true. Replacing salt with spices and seasonings and exploring the many flavors out there can be fun and eye opening.

Let's take the spice cumin, for example. This light bronze seasoning is a powerful antioxidant. It is being investigated for its role in possibly blocking prostate cancer. It may also reduce cholesterol. Traditionally it has been used to help with digestion.

Cumin compliments rice and chicken. It has a nutty peppery flavor. I use it in place of salt on my rice. A teaspoon of olive oil in place of butter and two or three shakes of cumin to replace the salt, and there you have it, a tasty change with healthy benefits that takes no extra time.

Health benefits of other spices:

• Basil, cloves, garlic, marjoram, nutmeg, and rosemary are antimicrobial (help fight bugs in our bodies).
• Paprika and saffron help stimulate the immune system, helping fight infections.
• Oregano, tumeric, sage and chili pepper contain antioxidants. Antioxidants may help to fight diseases.

Make your own mix and decide which foods you like which spices with.

Keeping the sodium (salt) down:

• Check out the food label. If the food has less than 300mg of sodium in a serving it is a low salt food.
• Try not to exceed the recommended 1500 mg of sodium per day if you have high blood pressure and are salt sensitive.
• Processed foods are highest in salt. Fresh and frozen fruits and vegetables are lowest in salt.
• Replacing salt with seasonings will spice up your life and may actually improve your health!

A web site to visit is www.mccormick.com/health

Sources: Today's Dietitian and truestarhealth.com

Alison R. Fernald, RD, LD