Want to slash the sodium but keep the flavor? You don’t need to sacrifice taste just to be healthier.
These easy tips help you season your meals without reaching for the salt shaker.
Use citrus juices for brightness
Lemon, lime, orange, and even grapefruit can bring out natural flavors in your food.
Their acidity adds a refreshing tang that works especially well with fish, chicken, and salads. You can also try more exotic options like yuzu or tangelo for a fun twist.
Replace salt with vinegar
Vinegar does more than just add zip. Balsamic, apple cider, or fruit vinegar can provide depth to sauces, salads, and marinades.
They’re also low in calories and can support your health goals, all while replacing the salty edge you’re trying to avoid.
Load up on flavorful veggies
Vegetables like onions, garlic, bell peppers, and leafy greens are naturally low in sodium but rich in flavor.
Use them generously in cooking to add texture, color, and taste. Just make sure to go fresh or frozen – canned varieties can be high in added salt.
Spice it up
A world of spices awaits you. Herbs like oregano, parsley, and thyme, or spices like cumin, curry powder, and paprika can transform bland meals into mouthwatering dishes.
Using herbs and spices can even reduce your sodium intake by up to 50 %, especially for older adults.
Rinse canned foods
Canned beans and vegetables are convenient but often salty. Rinse and drain them under cold water to wash away up to 40 % of the sodium content.
For even better results, choose cans labeled “low sodium” or “no salt added”.
Cook differently
How you cook matters. Techniques like roasting, grilling, and sautéing can bring out deep, natural flavors in food.
These methods let you rely less on salt and more on the food’s own richness. Pair them with herbs and citrus for the best results.
Be smart when eating out
Restaurant meals often come loaded with hidden sodium.
Watch for words like “smoked”, “brined”, “cured”, or “barbequed” on the men – these typically mean extra salt.
Ask for modifications and communicate your preferences with the staff.
Manage your portions
Even healthy meals can lead to high sodium intake if the portions are large.
Keep an eye on serving sizes to control your salt intake, especially when dining out or ordering takeout. Smaller portions = less salt.
Ask questions and speak up
Don’t be shy about asking for less salt in your meals or requesting sauces on the side.
Many restaurants are now open to dietary requests and may even offer low-sodium options. Communication is key to eating healthier.
Choose high-acid ingredients
Ingredients like yogurt, tomatoes, pickles, and fermented foods add complexity and tang to dishes.
These acidic components help make meals feel savory and flavorful, giving you that satisfying umami sensation without needing a pinch of salt.
This article is based on information from Healthline.com.