Dr Oz: Salt Substitute, Stevia Sugar Substitute & Cholesterol Tips

Dr Oz did a segment called Lower Your Numbers Without Medicine, to teach us how to lower our Blood Pressure, Blood Sugar and Cholesterol without taking medicine.  Doctor Oz has been stressing these three numbers as part of the Dr Oz Know Your 5 numbers campaign.  Some of these food substitutes are brilliant! Dr Oz Lower Your Numbers Without Medicine

Dr Oz: Lower Cholesterol Without Medicine

Replace Butter with Pureed Bananas

Dr Oz said that 1 TB of butter has 30 mg of cholesterol, so instead of using butter in your baking, try pureed bananas.  I have also heard of people using pureed pumpkin instead of oil or butter in their baked goods.

Replace Ice Cream with Frozen Greek Yogurt

Dr Oz said that ice cream has 90 mg of cholesterol, so instead of eating ice cream, you can freeze 2% Greek Yogurt and each yogurt pop will be 10 mg of cholesterol instead.

Replace Mayonnaise with Avocado

Dr Oz said that mayonnaise has 5 mg cholesterol in a serving, so instead of putting mayo on your sandwich, try putting some avocado slices which have the same creamy texture but not cholesterol.

Dr Oz: Lower Blood Pressure Without Medicine

Replace Salt with Garlic & Herb Spice Blend

Dr Oz said that 1/4 TB salt has 600 mg of sodium, so instead try flavoring your food with a Garlic and Herb Spice Blend that has no salt added.  Garlic naturally helps to lower blood pressure and it has no sodium.  Remember, if you have high blood pressure, you should not exceed 1500 mg salt per day, so if a few shakes of a salt shaker are 600 mg of sodium, you can see why many people go over this limit.

Replace Soy Sauce with Balsamic Vinegar & Crushed Red Pepper

Dr Oz said that salty marinades like soy sauce or terriyaki sauce can contain 920 mg of sodium per serving.  So try balsamic vinegar, which has a similar kick and acidity, plus you can add in some crushed red pepper.

Replace Bread Crumbs with Whole Wheat Panko Bread Crumbs

Dr Oz said that bread crumbs from the store contain 470 mg sodium in 1/4 cup.  However, if you buy Whole Wheat Panko Bread Crumbs, then you cut it down to 32 mg of salt.  Dr Oz also mentioned that what makes panko special is that it does not include the crust of the bread in the mix.

Dr Oz: Lower Diabetes Without Medicine

Dr Oz said that sugar is what causes Type 2 Diabetes, and the liver is what converts sugars into fat.

Replace Sugar with Stevia

Dr Oz said that a great Sugar Substitute is Stevia, a natural alternative to sugar that won’t cause spikes in your blood sugar.  Plus, stevia is sweeter than sugar so you can use half the amount.

Replace Jarred Tomato Sauce with Whole Canned Tomatoes

Dr Oz said that jarred tomato sauce can contain up to 14 grams of sugar in one cup.  Instead, use whole canned tomatoes which has 6 grams of sugar in one cup.  Or you can do what I prefer, which is to just use fresh delicious tomatoes. We recently reviewed all of the organic tomato sauces from Trader Joe’s, so definitely check this out: Trader Joe’s Organic Tomato Sauce Review

Replace BBQ Sauce with Malt Vinegar

Dr Oz said that BBQ Sauce has 22 grams of sugar in 2 TB, so instead try using Malt Vinegar which has no sugar.


  1. Wendy says

    I am trying to find out what three spices Dr. Oz mixed to use as a salt substitute. I think in included tumeric.

  2. Deanna Stevenson says

    I would like to know what three spices Dr Oz put together to take the place of salt. I know one was Garlic and One was tumeric what was the third or was there more?

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