7 easy ways to cut the salt out of your diet

Don’t include salt in recipes

Omit salt from recipes or automatically reduce sodium by 25 percent by measuring out the same amount of coarse salt instead; the coarse granules of these salts don’t pack as tightly into a measuring spoon.

Put the salt shaker away

Take the salt shaker off your table. If it’s not there, you may not think about adding salt to your meal.

Use herbs instead

Use other flavourings, such as herbs and spices, lemon or mustard to flavour your foods. Use spices such as coriander, caraway and fennel seeds to add flavour to fish dishes and cooked vegetables.

Avoid products with added salt

Choose the “no added sugar or salt” varieties of canned foods such as kidney beans, chickpeas and sweet corn. If you can’t find beans packed in water, rinse them thoroughly before using them to remove some of the salt.

Avoid processed foods

Processed foods, such as canned soups, often contain very high levels of salt. Invest in a blender or processor so that you can make your own.

Try reduced-sodium snacks

Give snacks like unsalted or reduced-sodium pretzels, chips, peanuts and condiments a try.

Use lemons

Instead of adding salt, give cooked vegetables a bit of a lift by adding the zest (grated rind) and juice of a lemon.

Related:
• 3 reasons to eat less salt
• Are you consuming too much salt?
• 11 ways to use fresh herbs