Healty Tip of the Day: For a healthy life, Consume less salt and sugar.

Spice Up Without Salt

Spice spices

Did you know that almost 30% of Egyptians have high blood pressure? High blood pressure can result in heart diseases and strokes, when not managed. One of the leading causes of high blood pressure is high sodium intake, the main ingredient in salt. Luckily, salt intake can be controlled in many ways, and among the most effective substitutes are herb and spice

How Much is Too Much?

While our bodies need a modest amount of sodium on a daily basis to function properly, an excessive intake comes with a baggage of health effects.  A healthy sodium intake for adults is 1500mg per day, which for reference, is the amount found in about 2/3 teaspoon of salt. 

The Main Culprit

A huge portion of our sodium intake comes from processed and packaged foods, so it’s important to try limiting these.  

Another main contributor is the salt we use in cooking, and while this is an act of habit in many households, it can be gradually controlled by substituting salt with healthier alternatives. This is why herbs and spices are your kitchen best friends! 

Herbs and Spices: More Than Flavor

Not only are herbs and spices essential for flavor, they also provide multiple health benefits and are great sodium-free substitutes for salt. Herbs and spices contain antioxidants, nutrients essential for preventing illnesses and maintaining healthy body systems. Emerging research also suggests a strong effect of herbs and spices on different health areas such as chronic diseases, inflammation, digestive health and more.

What Fits Where?

If you’re used to adding salt while cooking, try these herb and spice combinations to substitute at least half the amount of salt in your dish:

  • For meat recipes, ginger, garlic powder, rosemary, thyme and paprika give the best flavors. 
  • For chicken and poultry, go for paprika, basil, thyme and garlic powder. 
  • For vegetable dishes, choose black pepper, garlic powder, oregano, thyme and ginger.

Your New Favorite Marinade

If you’re looking for inspiration, here’s a spice-based marinade rub recipe that can be used to elevate your dishes with zero added salt! 


¼ cup paprika

2 tbsp ground coriander

2 tbsp ground cumin

2 tbsp ground cinnamon

1 tsp ground chili 

1 tsp ground cloves 


Combine all ingredients and store them in a closed container for up to 6 months. Rub over chicken, beef or lamb and enjoy a sodium-free, heart-healthy meal. 

To get the best health benefits from herbs and spices, make sure you’re using a pure, high quality product that doesn’t include excessive additives and preservatives.

Explore Dayma’s herbs and spices product range and let’s get cooking!

Author: Salmeen Salem