Today’s spotlight is on Herbs and away from Salt.

More Herbs Less Salt Day is a holiday that encourages people to substitute herbs for salt in their cooking. The day is celebrated on August 29th. The holiday aims to reduce salt intake for health reasons and to increase the use of herbs to add flavor to food.

Some herbs that can be used in place of salt include basil, black pepper, cayenne, cilantro, and dill. Some say that too much salt can lead to high blood pressure and may increase the risk of premature death. The World Health Organization recommends that adults consume less than 5 grams of salt per day to reduce blood pressure and the risk of cardiovascular disease, stroke, and coronary heart attack.

 

History of Herbs

Herbs have been used for millennia, with some Egyptian herb gardens dating back 4,000 years. The earliest uses of herbs were medicinal, followed by culinary, and then decorative. Herbs are mentioned in the Bible, in Genesis and throughout its text. The study of herbs is well-documented, with evidence of early herb gardens dating to Europe in the Middle Ages.

Archaeological evidence indicates that the use of medicinal plants dates back to the Paleolithic age, approximately 60,000 years ago. Written evidence of herbal remedies dates back over 5,000 years to the Sumerians, who compiled lists of plants.

Early settlers grew herbs for seasoning their food, as well as for their medicinal properties. American Indians often used herbs for tanning and dyeing leather. The four sacred herbs to Indigenous people across North America are cedar, sage, sweetgrass, and tobacco. These herbs are used to treat many illnesses and are crucial in many ceremonies.

Here are some herbs that have been used for a long time:

• Ephedra: Used in Traditional Chinese Medicine for over 5,000 years to treat asthma, bronchitis, hay fever, and cold and flu symptoms.
• Yarrow, chamomile, and poplar: Found on the tooth plaque of Neanderthals dating back to 60,000 BCE.
• Marshmallow root: Found around the bones of a Stone Age man in Iraq.
• Gingko: A key herb in Chinese medicine, and one of the oldest homeopathic plants.
• Basil: A cooking staple across the globe.
• The Devine Farmer’s Classic of Herbalism: The oldest known herbal text, compiled in China about 2000 years ago.

Herbs have been depicted in cave paintings in France dating back to 13,000 BCE to 25,000 BCE.

 

History of Salt

The history of salt dates back to prehistoric times, with evidence of salt production found in ancient civilizations such as China, Egypt, and Rome. The earliest method of salt production was by evaporation, where seawater or brine was left in the sun to dry. Some of the earliest evidence of salt processing dates to around 6000 BC, when people living in the area of present-day Romania boiled spring water to extract salts.

Salt was first used to flavor food during the Iron Age when boiling meat in pits lined with stones or wood became popular. Because this procedure extracted all the natural salts from the meat, diners started to use salt as a seasoning.

In Roman times, and throughout the Middle Ages, salt was a valuable commodity, also referred to as “white gold”. This high demand for salt was due to its important use in preserving food, especially meat and fish.

Before salt, humans got sodium from meat, blood, and water. Early hunters got salt from eating animal meat. As humans began farming, they found that salt could give vegetables the same salty flavor as meat.

Humans can’t make salt in their own bodies, so they’ve always had to look to their environments to fill the need. Agricultural groups had to seek out salt deposits by following animal tracks.

The addition of salt to food began relatively recently, about 5000 years ago. As people became increasingly addicted to it, salt became the most important object of trade and the economic foundation of several empires.

The Cleveland clinic says that eating too much salt can lead to health problems, including high blood pressure, kidney damage, and trouble breathing.

 

Here are some effects of eating too much salt:

• Bloating: Salt can cause bloating.
• Thirst: Salt can cause severe thirst.
• High blood pressure: Salt can cause the body to hold onto water, which increases blood volume and pressure on the circulatory system.
• Headache: Salt can cause a dehydration headache.
• Frequent urination: Salt can cause you to urinate more often, and your urine may be darker and thicker.
• Heart disease: Salt can lead to heart disease and stroke.

In severe cases, eating too much salt can lead to hypernatremia, which can be fatal if left untreated. To neutralize saltiness in food, you can add acids like lemon juice, lime juice, apple cider vinegar, or a tomato product.

The average person consumes about 3.9 grams of salt per day, which is about twice the amount recommended by the World Health Organization (WHO). This works out to a little over 111 million tonnes of salt consumed annually worldwide. In the United States, the apparent consumption of salt was estimated at 59 million metric tons in 2022. The reported consumption was around 49 million metric tons, which was a slight decrease from the previous year.

 

Here are some ways to avoid salt:

• Use herbs and spices: Use herbs and spices like ginger or garlic to flavor food instead of salt.
• Eat fresh foods: Choose fresh foods over processed foods.
• Eat more fruits and vegetables: Eat more fruits and vegetables.
• Skip high-sodium foods: Skip or limit frozen dinners, pizza, fast food, and canned soups or broths.
• Use unsalted condiments: Use unsalted or lower-sodium condiments and spreads.
• Cook without salt: Don’t add salt to water when cooking pasta or rice Office of Disease.
• Drink water: Drinking plenty of water can help flush out excess sodium in your body.
• Eat foods high in potassium: Foods high in potassium, like bananas, potatoes, avocados, and oranges, help excrete sodium.
• Check food labels: Check food labels before buying to help you choose less salty options.
• Take the salt shaker off the table: Take the salt shaker off the table so younger family members won’t develop the habit of adding salt.

 

Replacing salt with herbs and spices can have several benefits:

• Heart health: Salt can raise blood pressure and increase the risk of heart disease and stroke.
• Kidney health: Herbal salt can reduce the load on the kidneys.
• Inflammation: Using herbal salt in cooking can help avoid inflammation diseases.
• Taste: Herbs and spices can add variety and flavor to food.
• Relaxation: Thyme can help you feel more relaxed.

 

Some healthy substitutes for salt include:

• Citrus fruits
• Chilis and cayenne pepper
• Rosemary and thyme

You can also try using lemon, vinegar, and other spices. Some herbs and spices may interact with medications.

The human body requires about 500 mg of sodium daily for vital functions like conducting nerve impulses and maintaining the balance of water and minerals.

 

The recommended daily sodium intake varies by age:

• Children aged 1 to 3: 1,000 milligrams (mg)
• Children aged 4 to 8: 1,200 mg
• Children aged 9 to 14: 1,800 mg
• People aged 14 to 18: 2,300 mg
• Adults aged 51 to 70: 1,300 mg
• Seniors over 70: 1,200 mg

The American Heart Association recommends that most adults limit their sodium intake to no more than 2,300 mg per day, with an ideal limit of no more than 1,500 mg per day.

 

Here are some herbs that can be used to replace salt:

• Paprika: Made from dried sweet and hot peppers.
• Chilis: Cayenne pepper can add spiciness to dishes.
• Basil: An essential herb in Italian cooking.
• Thyme: Can be used in marinades, soups, stuffings, and more.
• Citrus fruits: Lemon, orange, and lime can add a tart taste to dishes.
• Rosemary: Can be used in salads, vegetables, fish, and meats.
• Sage: Can be used in soups, salads, vegetables, meats, and chicken.
• Dill: Has a distinct lemony-sweet, slightly bitter flavor.
• Oregano: Gives dishes a slightly bitter, but also aromatic taste.
• Garlic: A pungent spice that can boost flavor without increasing sodium content.

Other herbs that can be used to replace salt include:

• Mint
• Nutmeg
• Cardamom
• Cinnamon
• Cumin
• Oregano

If you take some time to think about it, there are a lot of alternatives to salt. Today is a day dedicated to helping you to reduce salt, not eliminate it. If you are like most people, you likely get too much salt without even realizing it.

Let us know in the comments if you have found this blog useful. If not, we’d like to hear that as well.