If you are trying to maintain a heart-healthy diet, you know how challenging it can be to reduce sodium intake. Processed foods and restaurant dishes account for more than 70% of the sodium in our diets, making it all the more difficult to enjoy home-cooked foods like cheesy pizzas or spicy tacos without adding lots of salt. They seem lacking in comparison.
Luckily, there are some brilliant spice makers in the world to save your would-be bland meals. Try these blends to adhere to the American Heart Association's recommended 1,500 mg of sodium per day rule for most adults (especially those with high blood pressure).
What Is Salt-Free Seasoning Blend?
You may be surprised to learn it, but a lot of popular seasoning mixes (i.e., Cajun, herb, taco) are packed with sodium. Salt-free seasonings are simply a twist on your favorite herb and spice mixtures without the added sodium. They are great additions to your spice pantry that can help you track how much sodium is going into your food without sacrificing flavor.
Dash Original Salt-Free Seasoning Blend
Dash (formerly Mrs. Dash) is a leader in the spice aisle when it comes to the salt-free seasoning game. Their original seasoning blend contains an onion-garlic blend infused with herbal notes and a citrus finish. It's a go-to salt-free seasoning for adding life to a salad dressing, bowl of soup, or quick veggie sauté.
Buy It: Dash Original Salt-Free Seasoning Blend ($6, Walmart)
Salt-Free Everything Bagel Seasoning
This crunchy sesame-filled seasoning easily became a household staple over the past few years. The salt-free everything bagel seasoning will enhance the flavor of your morning avocado toast, fried eggs, and more.
Buy It: Spiceology Everything Bagel Salt-Free Seasoning ($19, Spiceology)
Salt-Free Cajun Seasoning
The Spice House has an entire salt-free seasoning collection to makeover your pantry. Add low-sodium depth and heat to your Mardi Gras dishes (we're looking at you, gumbo!) with this salt-free Cajun seasoning made with paprika, onion, garlic, pepper, chiles, thyme, and oregano.
Buy It: Spice House Salt-Free Cajun Seasoning ($9, The Spice House)
Really Ranch Salt-Free Seasoning
If you're the type that puts ranch on everything, this is the salt-free seasoning for you. Sprinkle it on your roasted veggies to give your healthy dinner the kids' mark of approval.
Buy It: Spiceology Really Ranch Salt-Free Seasoning ($10, Spiceology)
Mediterranean Garlic and Herb Salt-Free Blend
Many elements of traditional Mediterranean cuisine are known for being both heart-healthy and naturally flavorful—like whole grains, beans, lean protein, seafood, and unsaturated fat from extra virgin olive oil. This salt-free seasoning has a citrusy lemon flavor added to its garlic-herb salt-free blend. Use it to add some flair to baked fish, vegetables, and other favorite seafood dishes.
Buy It: Spice House Mediterranean Garlic and Herb Salt-Free Blend ($10, The Spice House)
Salt-Free Poultry Grill & Boil Blend
Who says grilled chicken needs salt?! Allow your summer cookouts to get bold flavor with this salt-free grill seasoning featuring a blend of mustard, garlic, pepper, paprika, and a variety of herbs.
Buy It: The Spice Hunter Salt Free Poultry Grill & Broil Blend ($9, Amazon)
Mrs. Dash Fiesta Lime Seasoning Blend
Say hello to taco night's new best friend. With a Southwestern blend of lime, chili pepper, and cumin, this spicy salt-free seasoning is reminiscent of the trendy Tajin seasoning. Use this delicious salt-free blend in your meal-prep ground beef for the week, your favorite guacamole, or anything you want to give a hint of zesty spice.
Buy It: Dash Fiesta Lime All-Natural Seasoning Blend, 2-Pack ($12, Amazon)