In Latin kitchens, flavor is everything. Every dish tells a story, every seasoning carries memories, and every meal is more than food—it’s family, tradition, and love.
From a young age, we learned that rice tastes better with garlic, beans come alive with a good sofrito, and the right seasoning isn’t measured with spoons—it’s measured with the soul.
But when it’s time to take care of your health—especially your heart, blood pressure, or blood sugar—many believe they have to give up the flavors they grew up with. The good news is: you don’t. You can still cook with heart—just in a way that also protects it.
What’s the issue with regular salt?
Table salt (sodium chloride) is a staple in most kitchens. But too much of it can lead to high blood pressure, heart problems, and water retention. The key is to reduce sodium without giving up the flavor.
Healthy ways to season without losing tradition
Here are some natural salts and seasonings you can use to make your meals flavorful and heart-friendly:
Heart-healthy salts
Low-sodium sea salt
- Contains less sodium than regular table salt.
- Some versions are blended with potassium, a mineral that supports healthy blood pressure.
Seaweed salt
- Made from dried seaweed like nori, dulse, or wakame.
- Adds a savory umami flavor and is rich in minerals like iodine, magnesium, and potassium.
- Great sprinkled over rice, vegetables, or fish.
Nigari salt (magnesium chloride)
- Almost sodium-free and high in magnesium, which supports cardiovascular health.
- Has a slightly bitter taste, so best used in spice blends or in small amounts.
Herbs and spices to keep the flavor alive
Replacing salt with spices is a great way to boost taste while protecting your health. Try these:
- Garlic and onion powder – Add depth to soups, meats, and vegetables.
- Oregano, bay leaf, thyme, and cumin – Great for marinades, sauces, and beans.
- Black pepper, cayenne, or chili flakes – Bring heat without salt.
- Turmeric and ginger – Anti-inflammatory and ideal for stews and broths.
- Fresh cilantro and parsley – Add freshness and color to your meals.
Want an easy trick? Make your own salt-free seasoning with garlic, onion, paprika, oregano, and turmeric. Store it dry or freeze it with a splash of olive oil.
Tradition that heals
Taking care of your cardiometabolic health doesn’t mean giving up your culture or your favorite dishes. It just means learning new ways to enjoy them—with a little more awareness and a lot of love.
Latin food can still taste like home, like memories, and like family—now with a healthier heart behind every bite.
