How can you reduce salt without making food bland?
Use herbs, citrus, garlic or spices to build flavour before adding salt. Small flavour changes that are realistic at home.
The short answer
Use herbs, citrus, garlic or spices to build flavour before adding salt.
A simple first step
Taste a dish before salting it. Compare lower-sodium versions of pantry staples when practical, especially stock, sauces and canned foods.
How to fit it into a normal day
Rinse canned beans or vegetables when appropriate. Reduce salt gradually so your taste preferences can adapt.
What to try next
WHO recommends adults limit sodium intake to less than 2 grams daily, equivalent to about 5 grams of salt, but individual medical advice can differ.
What to keep in mind
Avoid treating a single salty meal as a crisis. Consistent choices across your usual meals are more useful than rigid rules.
When to get individual advice
If you have kidney disease or another condition affecting sodium or potassium needs, ask a clinician for tailored advice.
A realistic one-week experiment
Pick one suggestion from this guide that suits your circumstances.
Try it on two or three ordinary days and notice what makes it easier or harder.
At the end of the week, keep, adjust or discard the idea based on what you learned.
Further reading and sources
For additional context, see the public-health guidance from World Health Organization. This external source supports the general principles discussed here, not every example or suggestion.
This article provides general educational information, not diagnosis or personal medical advice.