How to Eat Less Salt in Your Diet

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How to eat less Salt in Your Diet

Have you ever been told you had to eat less of something? Hubby has. He has high blood pressure, and one of the things the doctor suggested is that he eat less salt. Hubby has taken it a bit further and has totally stopped cooking with salt.  As most of you already know, he cooks most of the meals here. When he first told me that he was going to do that, I was a little concerned.  I love me some salt and used to sprinkle it on everything, but surprisingly, I think I got used to less salt and don’t really miss it as much as I thought I would. 

Cutting salt from your diet is a big step in improving your overall health. Although we do need some salt in our diet, most of us consume way more than we should every single day. By making just a few minor changes in your diet, and how your food is prepared, you too can greatly reduce your sodium intake, and improve not only your health, but that of your loved ones, too. Following are some great tips on how to eat less salt in your diet.

Start by eating less packaged and prepared foods. Salt not only adds flavor, but is a natural preservative, too. These are the reasons that there is so much salt in prepared foods. Everything from packaged pastas to condiments contain added salt, and some salad dressings contain your entire days’ worth of sodium intake in just one serving. Read the labels, and if you’re choosing prepared foods, choose brands with the lowest sodium per serving. Fresh or frozen vegetables contain little salt, and most fresh meats are low sodium.

Eat less fast food. Fast food is like eating a salt land mine – everything almost has a high sodium content. Some fast food burgers contain 2 or 3 days’ worth of your salt intake. It you are eating fast food, try ordering your items plain, with no salt – and add your own later. One of the upsides to this is that your food will always be fresh and made to order! Remember, too, that even soda has a high sodium content; it’s in just about everything that is prepared.

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Get out of the habit of automatically salting your food without tasting it. Your taste buds have formed a habit of liking salt, and you need to break them of that habit. It takes a month to make or break a habit; so start tasting your food, and add salt only as necessary. Cut the amount of salt used for the next month, and you’ll be on your way to a less-salted diet. You’ll really start noticing a big change in just a few days.

Use spices and lower sodium seasoned salt blends. Hubby uses various non-salt seasonings like McCormick Perfect Pinch seasonings while cooking to add flavor. We also use things like Mrs. Dash Table Blends and Bragg Nutritional Yeast Seasoning to sprinkle on foods as needed. Another trick is to use flake salt; because the salt crystals are bigger, there is a stronger salty flavor. But you don’t need to use as much flake salt to achieve a salty taste. You can also try making your own seasoned salt, and use only one-eighth to one-fourth the amount of salt called for in the recipe, and substitute the flake salt for table or kosher salt. Again, you’ll get the little bursts of saltiness, plus the flavor will be supported by the spice blends.

Learn to love lemon juice, vinegar and mustard based condiments. There are just a few of the naturally low sodium condiments available. Make your own salad dressings, using an oil and vinegar base; add spices, mustard, and just a touch of salt. Crank up the natural flavor of foods. Roast your vegetables in the oven or on a grill with herbs and lemon; use fresh meats that haven’t been injected with liquids – they almost always contain salt.

The real key to limiting your salt intake is to be aware of what you’re eating, and read labels and menus. Your taste for salty foods didn’t develop overnight, and it will take several weeks to break the habit. Using the suggestions above you can learn how to eat less salt in your diet and still enjoy your meals.

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About the author


Diane is a New Jersey-based writer and blogger. She is a wife and the mom of a 13-year old boy. Through her blog, she wants to inspire moms to find Zen in their lives while offering practical tips and other valuable information to help families deal with everyday issues. Contact her at

How to Eat Less Salt in Your Diet

by Diane time to read: 3 min