Cooking with herbs, spices, garlic, citrus and other strong flavors is one of the easiest ways to eat less salt without your food tasting bland. Most people eat far more salt than they need: the World Health Organization says the global average for adults is about 11 g a day, more than double its recommendation of less than 5 g a day. Too much salt raises blood pressure, which increases the risk of heart disease and stroke. Your taste buds adapt within a few weeks of cutting back, so food that once tasted bland starts to taste normal. Below is a guide to which herbs and spices work with which foods, plus simple salt-free seasoning blends.
Why cut down on salt?
Salt is made of sodium and chloride. Eating too much sodium raises blood pressure in many people, and high blood pressure is a major cause of heart disease and stroke. The NHS advises adults to have no more than 6 g of salt a day, about a teaspoon, and children less. In the landmark DASH-Sodium trial, lowering sodium reduced blood pressure, and the effect was greatest when combined with the DASH diet, which is rich in fruit, vegetables and low-fat dairy. Our guide to the DASH diet explains how to follow it.
Where the salt comes from
Most salt in our diets is already in the food we buy. The NHS notes that about three-quarters of the salt we eat is in foods such as bread, breakfast cereals, soups, sauces and ready meals. So as well as using less salt in cooking, it helps to cook more from scratch and check labels. A food is high in salt if it has more than 1.5 g of salt (0.6 g of sodium) per 100 g.
Herbs and spices to pair with different foods
| Food | Herbs and spices that work well |
|---|---|
| Chicken | Thyme, rosemary, sage, paprika, garlic, lemon, tarragon |
| Fish | Dill, parsley, chives, lemon, ginger, fennel seeds |
| Beef and lamb | Rosemary, oregano, cumin, black pepper, mint, garlic |
| Tomatoes and Mediterranean vegetables | Basil, oregano, garlic, chili flakes |
| Potatoes | Rosemary, garlic, smoked paprika, chives |
| Beans and lentils | Cumin, coriander, turmeric, smoked paprika, bay leaves |
| Eggs | Chives, parsley, black pepper, paprika |
| Rice and grains | Saffron, cardamom, cinnamon, lemon zest, coriander |
| Soups and stews | Bay leaves, thyme, black pepper, garlic, ginger |
Our guide to fresh herbs explains how to store and use them.
Other ways to add flavor without salt
- Acids: lemon and lime juice, vinegar and a splash of wine brighten flavors, often doing the job of salt.
- Alliums: garlic, onions, shallots, leeks and spring onions add depth.
- Heat: chili, black pepper, ginger and mustard add a kick.
- Umami: mushrooms, tomatoes, roasted vegetables and a small amount of Parmesan add savory richness.
- Toasting and roasting: toasting spices and roasting vegetables bring out their natural flavor.
- Fresh herbs at the end: adding them just before serving keeps their flavor bright.
Simple salt-free seasoning blends
Mix and store in a clean jar:
- All-purpose: 2 teaspoons each of garlic powder and onion powder, 1 teaspoon each of dried thyme, oregano and black pepper, and 1 teaspoon of smoked paprika.
- Italian: equal amounts of dried basil, oregano, thyme and rosemary, with a pinch of chili flakes.
- Middle Eastern: 2 teaspoons of cumin, 2 teaspoons of coriander, 1 teaspoon of paprika, ½ teaspoon of cinnamon and ½ teaspoon of black pepper.
- Lemon herb for fish: dried dill, parsley and lemon zest, with black pepper.
- Fajita: smoked paprika, cumin, garlic powder, oregano and a little chili powder.
Check shop-bought seasoning mixes, stock cubes and spice blends: many contain a lot of salt.
Tips for cutting back gradually
- Taste before adding salt at the table, and remove the salt shaker from the table.
- Halve the salt in recipes at first; most people don’t notice.
- Use low-salt stock or make your own.
- Rinse canned beans and vegetables to remove some of the salt.
- Cut back on salty foods: processed meats, cheese, crisps, soy sauce and pickles.
- Give it time: your taste preferences adjust within a few weeks.
What about salt substitutes?
Some salt substitutes replace part of the sodium with potassium. They can help lower sodium intake, but they aren’t suitable for everyone: people with kidney disease, and those who take certain medicines that raise potassium, should talk to their doctor before using them. Herbs and spices are a safe alternative for everyone.
A week of lower-salt cooking ideas
- Monday: chicken roasted with lemon, garlic and thyme.
- Tuesday: lentil soup with cumin, smoked paprika and a squeeze of lemon. Our red lentil soup is a good base.
- Wednesday: baked fish with dill, lemon and black pepper.
- Thursday: a vegetable stir-fry with ginger, garlic, chili and a little reduced-salt soy sauce.
- Friday: homemade burgers seasoned with onion, herbs and smoked paprika.
- Saturday: a tomato and basil pasta sauce with garlic and chili flakes.
- Sunday: roast vegetables with rosemary and garlic.
Each of these uses herbs, spices, citrus and aromatics to build flavor, so only a little salt, or none, is needed.
Common questions
Will food taste bland without salt?
At first it may, but taste buds adapt within a few weeks. Using herbs, spices, citrus, garlic and roasting brings out natural flavors, so most people stop missing the salt.
Is sea salt or pink salt healthier than table salt?
No. They’re all mostly sodium chloride and affect blood pressure in the same way. Any extra minerals are present in tiny amounts.
How do I know how much salt I’m eating?
Check food labels for salt per serving, and remember that bread, cereals, sauces, soups and ready meals add up. Cooking from scratch gives you the most control.
Do children need less salt?
Yes. Babies shouldn’t have added salt, and children need less than adults. Avoid adding salt to children’s food.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
