How to cut salt at home without losing flavour: six simple kitchen habits

Why salt deserves a second look

Salt finds its way into almost everything we eat at home: stews, soups, bread, olives and pickles. Too much of it raises blood pressure, which increases the risk of heart and kidney disease. According to the World Health Organization (WHO), adults should eat less than 5 grams of salt a day, roughly one teaspoon. Most people go well beyond that without noticing.

The good news is that eating less salt does not mean eating bland food. A few simple habits make a real difference, and your taste buds adjust over time.

Steps you can start today

First: build meals around fresh, minimally processed food from the market, such as vegetables, fruit, meat and fish, which naturally contain far less sodium than ready-made dishes.

Second: take the salt shaker off the table, so nobody adds salt out of habit before tasting.

Third: cook with little salt and let herbs and spices carry the flavour. Cumin, pepper, ginger, coriander, parsley, garlic and lemon all lift a dish without extra salt.

Fourth: cut back on commercial sauces, stock cubes, ready-made marinades and instant products. Making your own seasoning keeps you in control of the salt.

Fifth: watch out for factory-made baked goods, processed meats and snacks, which are often very high in sodium. When shopping, read the label and pick the lower-sodium option.

Sixth: if you use table salt, consider a lower-sodium salt that contains potassium, and make sure the salt you use is iodised.

When to talk to a professional

If you have high blood pressure, kidney or heart disease, or take regular medication, ask your doctor or pharmacist before switching to a potassium-based salt substitute. Your nearest health centre can also check your blood pressure.

A little less salt every day is a simple gift to your heart.