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Eat This: Try Salt Substitutes
The average American ingests about 3,400 milligrams of sodium every day, mostly from processed foods. Too much of the white stuff can raise your blood pressure and increase your risk of heart disease, so aim to eat less than 2,300 milligrams (one teaspoon) a day. For a savory taste without salt, consider these spice swaps offered by John Gregory-Smith, author of Mighty Spice Cookbook:
Chinese Five Spice: Mix 1 tsp. licorice-flavored seasoning with 2 tsp. olive oil and brush it over 1 chicken or fish fillet before grilling.
Chili Flakes: Sprinkle 1/8 tsp. on top of 1/2 cup unsalted, roasted nuts for a tasty kick.
Garam Masala: Mix 1/2 tsp. of this staple of Indian cooking with 2 tsp. butter and 1 chopped scallion and spread it on a baked potato.
Cumin: Combine 1 tsp. of this earthy seasoning with 3 1/2 ounces ground beef or turkey for a heartier burger.
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