Low-Sodium Hot Sauce Recipe

this RECIPE

This 5-ingredient sauce is made with ingredients proven to promote longevity! Consuming spicy foods may also help with weight loss, and reduce the craving for salty foods. Add this healthy and flavorful sauce to your meals as a nutritious way to add spice and boost longevity.

🌶️ Health Benefits of Spicy Foods: How Chili Peppers May Support Longevity

Research suggests that consuming spicy foods, particularly chili peppers rich in capsaicin, may be linked to reduced overall mortality. Here’s how capsaicin contributes to potential health benefits:

1. Boosts Metabolism:
Capsaicin activates brown fat, promoting fat burning and increasing calorie expenditure and metabolic rate after high-fat meals.

2. Enhances Salt Perception:
Capsaicin heightens salt perception, allowing for reduced sodium intake while maintaining flavor. This can help lower blood pressure, supporting overall heart health.

3. Supports Longevity:
By reducing sodium consumption and boosting metabolic rate, chili peppers may contribute to a longer, healthier life.

🧂The Truth About Sodium: How Much Is Too Much?

Sodium is an essential nutrient, but the small amounts your body needs are naturally present in vegetables and other whole foods. Scientific evidence clearly shows that excess sodium raises blood pressure—even a single high-sodium meal can trigger an increase.

For the majority of human history, our ancestors consumed less than a quarter teaspoon of salt’s worth of sodium per day. Today, many so-called "low-salt" diets still contain far more sodium than the body requires.

Excess salt can cause water retention, prompting the body to raise blood pressure to expel the extra fluid. Beyond its impact on blood pressure, salt can directly damage arteries—harm that can begin within just 30 minutes of consumption.

If you’re not mindful of your sodium intake, a consistently high-salt diet can lead to a gradual increase in blood pressure over time, raising the risk of heart disease and other health problems. Reducing sodium is a simple but powerful step toward better long-term health.

👩🏼‍🌾 Ingredients & Health Benefits

• Red chili peppers contain the active ingredient, capsaicin, which produces the 'heat' sensation and has been linked to a notable reduction in the risk of premature death.
• White vinegar blunts blood glucose and insulin spikes after a meal. It improves both long-term and short-term blood glucose control. All types of vinegar work as they contain the active ingredient, acetic acid. Vinegar has also been shown to restore ovulatory function in women with Polycystic Ovary Syndrome. Just do not drink vinegar straight as it can cause second-degree caustic burns down the throat.
• Tomato paste contains lycopene, the phytonutrient that gives tomatoes their bright red color, and one of the most potent antioxidants. One tablespoon of tomato paste daily significantly reduced gingivitis within one week, and improved gum bleeding in periodontal patients. In a human randomized control study, a 'tomato sauce-based dietary intervention' in men with prostate cancer decreased free radical damage of their DNA in white blood cells by 21 percent.
• Garlic increases the absorption of zinc and iron. Add this healthy hot sauce to greens to increase iron absorption!
• Hemp hearts are protein powerhouses, offering 31.6g of protein per 100 grams—151% more than eggs, which contain 12.6g protein per 100 grams.

See the printable recipe card below for quantities.

📖 How to Make Low-Sodium Hot Sauce

This is an overview. The full recipe is at the bottom of the post.

1. Slice off the tops of the chili peppers.

2. Slice them in half lengthways.

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