How to Reduce Salt Intake While Keeping Your Food Flavorful

Many people wonder how to cut down on salt in their meals without compromising the taste of their dishes, whether for preventive or health reasons.

Salt is an essential nutrient for proper body function. It helps regulate water balance inside and outside cells and aids the absorption of nutrients such as amino acids, glucose, water, and chloride.

However, the World Health Organization (WHO) recommends that adults consume no more than 5 grams of salt per day—about one teaspoon—because excessive salt intake may lead to high blood pressure or osteoporosis.

Dr. Nevin Bashir, a nutrition expert and lecturer in food science and biotechnology, shared natural salt alternatives with "Nadormagazine" that help reduce sodium intake, protect health, and manage blood pressure.

Spices and Herbs

Spices add unique flavors to hot dishes and give your meals a distinct taste, similar to aromatic herbs.

Spicy flavors: ginger, black pepper
Refreshing or sweet flavors: paprika, coriander seeds, nutmeg, cinnamon
Aromatic herbs: parsley, thyme, rosemary, basil

Using these can enhance your dishes while reducing daily salt intake.

⚠️ Note: Some spices like turmeric and ginger have strong anti-inflammatory properties, but excessive use may cause heartburn.

Vegetables

Vegetables such as garlic, onions, and leeks can also enhance flavor without adding salt.

They are suitable for cooked dishes and sauces and provide antioxidants that may help prevent certain types of cancer.

Vinegar and Citrus

Citrus fruits like lemon and various types of vinegar (apple cider, grape, or white vinegar) add flavor naturally.

Vinegar works well in boiled foods like rice, pasta, and vegetables, and can also be used for meats.
Lemon juice is excellent for raw or grilled fish.
Olive oil, spices, and herbs can further enrich the flavor of dishes in place of salt.

Celery Salt

Celery salt, made from dried, ground celery, is an excellent alternative to table salt, with much lower sodium content.

It adds a unique aromatic flavor to dishes while maintaining healthy sodium levels.
Ensure you buy pure celery salt, not a mixture of salt and celery seeds, as they differ in sodium content and benefits.

Himalayan and Mineral Salts

These salts contain sodium, so consume them in moderation to avoid high blood pressure and related health issues.

Sodium-Free Salt

Typically recommended for people with high blood pressure, heart failure, or kidney disease.
Must be consumed under strict medical supervision.

Tip: Combining spices, herbs, citrus, vinegar, and celery salt can reduce reliance on regular salt while keeping your meals flavorful and healthy.