3 Simple Ways to Cut Back on Salt (Without Losing Flavor)

If you’ve ever been told to “watch your salt,” you’re not alone. Many people eat far more sodium than they realize—thanks not just to the salt shaker, but to sneaky sources like restaurant meals, bread, soups, sauces, and snacks.

And while your body does need a little sodium to function properly, too much can quietly chip away at your health over time. Excess sodium has been linked to stiffened arteries, higher blood pressure, and even increased risk of heart and kidney disease. In fact, according to one large 2020 review, consistently high salt intake can damage the lining of blood vessels and increase inflammation, contributing to long-term health issues.

The good news: Small changes can make a big impact. Here are three simple, science-backed ways to scale back on sodium—without feeling like your meals are missing something.

1. Swap Salt for Umami-Rich Ingredients

Salt isn’t the only way to add depth and flavor. Umami-rich ingredients like mushrooms, miso, tomatoes, garlic, nutritional yeast, and tamari (a lower-sodium soy sauce alternative) can bring that savory kick you crave—no salt shaker required.

Roasting or caramelizing vegetables also naturally concentrates their flavor, making them more satisfying without the need for extra seasoning.

2. Go Fresh or Homemade When You Can

Packaged and restaurant foods are some of the biggest sources of hidden salt. Cooking more meals at home—even just a couple more per week—gives you control over how much sodium ends up on your plate. Even simple swaps like making your own salad dressing can make a big difference.

When buying packaged foods, compare labels and look for low-sodium or no-salt-added versions. (You might be surprised how much salt is in things like canned beans, pasta sauces, and even bread.)

3. Use Herbs, Citrus, and Spices Generously

Fresh herbs, garlic, lemon juice, vinegar, pepper, and spices can instantly brighten a dish—no salt needed. A splash of citrus or a pinch of smoked paprika can wake up your taste buds and make food feel more vibrant.

If you’re used to very salty flavors, your taste buds may need a little time to adjust—but they will adjust. In fact, research shows that when people consistently reduce sodium over a few weeks, they start to prefer less salty foods.

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