Reduce salt not flavour
Blog for Life is a series of opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Inaugural Chef-in-Residence Marzio Lanzini and dietician Shadia Djakovic advise practical ways to reduce salt in your diet without sacrificing flavour or enjoyment at mealtime.
Consuming too much salt raises blood pressure, significantly increasing the risk of stroke, heart disease, and kidney damage. Over time, it can harm blood vessels and vital organs, including the brain, leading to serious long-term health problems. Reducing salt intake is one of the most effective steps you can take to protect your health.
How much salt is ok?
Salt is widely used to enhance flavour and preserve food but how much sodium should we actually consume? The World Health Organization recommends no more than 2,000 mg of sodium per day, which is just under one teaspoon. However, most people consume much more, often without realizing it. The main culprit? Processed and packaged foods, which are often loaded with hidden sodium.
Spotting high-salt foods isn’t always easy especially when it comes to processed and ultra-processed foods. Sodium often hides in places you wouldn’t expect. Reading nutrition labels carefully is key. Watch out for common culprits like sauces, cheeses, chips, canned goods, ready-to-eat meals, and even some sweet snacks. Staying alert to hidden salt can make a big difference to your health.
Don’t give up on flavour
Cutting back on salt doesn’t mean giving up on flavour. Fresh herbs, garlic, onions, citrus juice, and spices can add richness and complexity to your meals without the need for added sodium. Ingredients like vinegar, mustard, and chili can deliver a bold, tangy kick. And cooking methods such as roasting, grilling, or sautéing help unlock and enhance the natural flavours of food.
Potassium salt is a helpful alternative for reducing sodium intake. It tastes similar to regular salt and can be used in most recipes. You can find it in many supermarkets. However, if you have kidney problems or take certain medications, it’s important to check with your doctor before using potassium salt.
Alternatives
Boosting flavour without excess salt is all about smart layering and texture. Use small amounts of salty ingredients like olives, capers, or parmesan cheese for impact. Balance textures by pairing creamy with crunchy or soft with crisp; for example, top a purée with toasted seeds or crispy shallots. Brighten dishes with lemon juice or vinegar and add depth with umami-rich foods like mushrooms or a splash of soy sauce.
The good news? You don’t need to quit salt abruptly to improve your health. Gradual, step-by-step reductions help your taste buds adapt naturally. With small changes over time, you can reset your palate while still enjoying delicious, satisfying food.
Reducing salt doesn’t mean losing flavour. With fresh ingredients, bold cooking, and gradual changes, you can protect your health and still love every bite. Small steps today = big health wins tomorrow.
Top 5 tips for reducing salt intake
- Use fresh herbs, spices and citrus to enhance the natural flavours of food.
- Experiment with alternative seasonings such as garlic, mustard, and vinegar.
- Read labels carefully and keep an eye out for hidden sources of sodium.
- Layer flavours with contrasting textures and umami-rich ingredients.
- Gradually reduce salt intake to allow your taste buds to adapt.