Ways to Add Flavor to Your Food Without Using Salt

Flavoring Your Food Without SaltDo you have high blood pressure? If so, it could be because you’re taking in way too much salt. While guidelines suggest Americans take in less than 2,300 milligrams of sodium (another name for salt) per day as part of a healthy diet, guess how much the average American consumes? If you guessed 3,400 milligrams per day, you’re right.

When you take in too much sodium you’re going to have health problems. High blood pressure/hypertension is “no bueno.” Why? Well it generally leads to all sorts of things you don’t want in your life: heart disease, kidney failure, and stroke, just to name a few.

“But I like salt,” is what most people would say. Have you considered alternatives? There are other ways to add flavor to your food.


How about using lemons? A lot of people like adding lemon juice and zest to things like steamed veggies, chicken and fish. Lemons help aid in digestion. Did you know the citric acid found in lemon juice helps break down fats, carbs and protein? (No wonder so many people drink water ‘with lemon’ these days!) Lemon is a salt-free flavor enhancer for a number of dishes. If you want, mix lemon zest with chopped parsley and grated garlic, creating what’s called a “gremolata.” Look that up on Google or YouTube!


Another good salt-substitute is… herbs. Did you know herbs are packed with antioxidants? They have strong aromas– a feast for your senses. And they taste so good! Herbs like basil, rosemary, dill, parsley and chives are all natural herb flavor enhancers. It’s fun trying new herbs you’ve never had before– if you like discovering new “tastes” and “smells,” make a point of trying new herbs, one by one, on different dishes you eat.

Salt-Free Seasoning Mixes

You can also buy salt-free seasoning mixes. This is where you’ve typically got a lot of herbs combined into one; Benson’s Gourmet Seasonings utilize herbs in combined ways to add great flavor to foods. You can create marinades using salt-free seasoning mixes. Combine the mix with your choice of oil or just use the mix as a dry rub on meat before cooking. If you like BBQ, try using salt-free seasoning mixes on your meats rather than salt, which can make you feel bloated and lead to water retention.