Ten ways to cut your salt intake

Thinking of cutting down on your salt intake but not sure where to start? Just follow our 10 easy tips. The good news is, with our simple tricks it’s easy to enjoy homemade dishes which are full of flavour…just not added salt.

Eat the freshest foods: Eat produce at its best, when it’s fresh and in season. Ripe fruit and raw vegetables are full of flavour.



Enjoy natural sodium: Celery, beetroots, carrots, sweetcorn, spinach, artichokes, poultry and seafood all have it.

Embrace herbs: All foods have a herb partner – rosemary for lamb, bread and vegetables; sage for pork; fennel for fish and so on. Fresh herbs enhance flavour and reduce your salt cravings.

Add a dash of spice: Make a seasoning mix with 1 tablespoon each mustard powder, paprika and garlic powder, 1 teaspoon each black pepper, dried basil and thyme. Sprinkle on food before cooking.

Use sharp flavours: Squeeze lemon and lime over chicken, fish and vegetables before you cook, and add rich, sticky balsamic vinegars to marinades and salad dressings.


Eat naturally hot foods: Spicy leaves such as watercress and rocket pep up salads. Horseradish and wasabi are great with meat and fish, and chillies add a real kick to food.

Slow cook: Simmering soups and stews intensifies flavours.


Know your onions: Gently fry onions in oil and unsalted butter until caramelised, then use to add savouriness.

Make your own stock: Chicken carcasses contain natural sodium and make great stock with veg and herbs.

Home-bake cakes and biscuits: That way, you know there’s no extra salt added.