The Top Five Facts of Salt & How to Reduce It When Cooking at Home

The Top Five Facts of Salt & How to Reduce It When Cooking at Home

Global Master Chef Karl Guggenmos gives
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Salt and your health – what does that mean?  There are a lot of misconceptions about salt and its impact on our health. Yes, too much salt certainly contributes to high blood pressure and other health issues.

That said, here are five facts to remember about salt/sodium.


The body NEEDS sodium and like anything else, too much of a good thing is not good.


Most excess sodium in our body comes from processed foods. So, carefully read the labels and try to avoid these foods whenever possible.    


Sodium is the main element found in salt. It is important because it:

  • regulates the balance of fluids in our body.  
  • transmits nerve impulses.  
  • necessary for the muscles to contract and relax including the heart blood vessels. While we would die if we had no sodium in our bodies, it only takes just a little to get the job done.


Many healthy food ingredients contain sodium including certain herbs and spices.


Try these techniques to reduce the amount of salt you add to your food at home:

  • Only add 1/3 of the salt in the beginning of the cooking process. The salt taste intensifies the longer you cook a dish.
  • Use low sodium chicken and vegetable stock.
  • For pasta sauces with tomatoes, add 1/3 more tomatoes.
  • For rubs and meat seasonings, replace 1/3 of the salt with lemon rind (how much? approx. quantity needed).
  • For liquid items use lemon juice to taste and add ‘brightness’.
  • Other alternatives are:
    • Cinnamon
    • Cardamom
    • Basil
    • Garlic
    • Black Pepper
    • Onion Powder

Truly, salt is the spice of life – Enjoy!

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