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Making a low sodium salt recipe

First a few stats to show you why this is neccessary

    1. 1 teaspoon (5mg of salt contains 2400mg of sodium) that’s almost the highest recommended daily amount for someone not suffering from liver disease.
    2. Making an 80/20 mix of potassium chloride and salt gives you 5mg of something that tastes just like salt but limits the sodium down to 480mg.

Navigating Salt Intake: A Tale of Two Paths

This flavor enhancer that can be a friend or foe depending on your health journey. Here’s the scoop on recommended daily salt intake for both our healthy warriors and those on a liver health adventure:

For the Healthy Crew: For most of us in the healthy zone, the magic number for daily salt intake hovers around 2,300 milligrams (that’s about a teaspoon). This helps maintain a balanced body and keeps our blood pressure in check. Of course, sprinkling your dishes with a dash of flavor is totally cool, but going overboard might nudge things in the wrong direction. Let’s keep that heart and blood pressure doing their happy dance!

For the Liver Repairers: Now, if you’re navigating the world of liver health, things might take a twist. Some liver conditions can shake up your body’s electrolyte balance, including potassium and sodium. And since salt (sodium) plays a starring role here, it’s time to dial it back. For many with liver disease, especially if your liver isn’t playing nice with your kidneys, keeping sodium in check is essential. Your healthcare advisors might suggest around 1,500 to 2,000 milligrams a day. If you are suffering from ascites (fluid build up int he abdomen then I recommend no more than 1000mg per day, yeah that’s not easy to do.

Lets whip up something delicious while keeping your liver in check. We’re diving into the world of mixing salts – sodium chloride (the classic) and potassium chloride (the healthy twist). This mix isn’t just about flavor; it’s about looking out for your liver health if you’re dealing with a liver condition. Let’s cook smart and tasty:

What You’ll Need:

    • Sodium chloride (good ol’ table salt)
    • Potassium chloride (the health hero)
    • Kitchen scale (for precision)
    • Mixing bowl or any container with a lid (get creative!)
    • Spoon or anything to stir (mixing magic!)

Here’s the Play-by-Play with Liver Love:

    1. Gather Your Allies: First things first, make sure you have your sodium chloride and potassium chloride ready to roll.
    2. Measure Mindfully: Fire up that kitchen scale and measure out the sodium chloride and potassium chloride. Imagine you want a mix that’s 80% potassium chloride and 20% sodium chloride. Picture you’re aiming for a total of 100 grams.
    3. Pour in 80 grams of potassium chloride (80% of 100 grams)
    4. Add 20 grams of sodium chloride (20% of 100 grams)
    5. Mix and Bond: Grab your mixing bowl or any cool container, and blend in the measured potassium chloride and sodium chloride.
    6. Stir Up Good Vibes: Use your trusty spoon to give those salts a whirl. Mix until they’re like best friends, hanging out in perfect harmony.
    7. Store the Magic: Pop that potassium chloride and sodium chloride blend back into your container. Seal it up to keep out moisture – we want this duo to stay fresh!
    8. Label with Care: Put a label on your container to show off your creation. How about something like “80% potassium chloride, 20% sodium chloride”? And don’t forget to jot down the date you nailed this experiment.
    9. Rock Your Dishes: It’s showtime! Use this blend just like regular salt in your recipes. But listen, potassium chloride has a slightly different flair. Start with smaller amounts and let your taste buds guide you.
    10. Liver Love Balance: If you’re dealing with liver issues, you’re making a smart move. This blend can help cut down on sodium, which can be super helpful for liver health. But remember, chat with a healthcare pro before making big dietary changes, especially if your liver’s calling the shots.

This blend isn’t just about taste, it’s about your liver’s happiness. So, mix up that ratio and savor every moment knowing you’re giving your liver some extra TLC.

Important Health Alert: Mind Your Potassium Intake

I want to sound a gentle alarm bell for those with specific health conditions. If you have kidney issues or any condition that affects your potassium balance, listen up:

Potassium is a crucial nutrient that your body needs for various functions, including maintaining proper heart rhythm and nerve function. However, if your kidneys aren’t working at their best, excess potassium can pile up in your bloodstream, leading to potential complications.

So, if you’re living with kidney problems, renal disease, or taking medications that impact potassium levels, it’s time to tap into the wisdom of your healthcare provider. Before embracing our potassium-sodium blend, chat with your doctor or a registered dietitian who knows the ins and outs of your health. I normally judge this by myself and how I am feeling, but you may be safer to check with a Doctor if you are worried about this.

Remember, your safety comes first. Consult the experts and make choices that align with your specific health needs. We’re all about delicious and healthy, but not at the cost of your well-being.

Stay safe, stay informed, and here’s to smart choices and good health!

Always try to use salt sparingly, it’s an addictive additive (actually classed as a drug by the USDA) that damages essential organs. Sadly, we are brought up on salt, and food tastes bland without it.

Low Sodium Salt Replacement


  • 80 grams Potassium Chloride
  • 20 grams Sea Salt


  • Measure 80 grams of potassium chloride
  • Measure 20 grams of the best sea salt you find
  • Mix them well in a bowl
  • Store in an airtight container and use as you would, normal salt being careful not to overdo it.


Here is a comparison of this potassium chloride based salt replacement vs. traditional salt.
Traditional Salt - 2400mg per 1 tsp
Low Sodium Salt Recipe - 480mg per 1 tsp
So you are reducing your intake by 80% and still retain the taste.  One thing I would say if if you have any kidney problems also, you may run into trouble with the relatively high volume of potassium chloride, check with your Dr before using any salt replacement, but to be honest, I can't think of much worse than pure processed salt.

Hi! I'm Zahir. I'm a 40 something year old guy living with liver cirrhosis. My goal is to tell my story of how I am beating the odds and winning this battle. Checkout my blog for frequent updates and very useful information on winning and living a great live with a liver cirrhosis diagnosis.

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