Using Less Salt at Home

Here are a few strategies for lowering your salt intake at home:

  • Substitute spices, herbs, and salt-free blends for salt in cooking and at the dinner table. For example, a dash of curry powder, oregano, basil, or celery seed will add flavor without sodium. A squeeze of fresh lemon or lime juice perks up fish and vegetables.
  • Opt for fresh fruits, vegetables, and meats over packaged, instant, or processed foods.
  • Rinse canned foods (such as beans or vegetables) to wash off some of the sodium.
  • Try 1/2 teaspoon (tsp) of salt in recipes that call for 1 tsp.

  • Reach for the pepper mill instead of the salt shaker.

Talk to your doctor before using a salt substitute. These products contain potassium chloride, which can be dangerous for people with kidney disease or those taking certain medications for high blood pressure or heart failure.

Publication Review By: Roger S. Blumenthal, M.D. and Simeon Margolis, M.D., Ph.D.

Published: 15 Mar 2011

Last Modified: 15 Jan 2015