How to Reduce Sodium Without Losing Flavor

Use citrus juices

Citrus juices and other higher-acid ingredients can help balance out the flavors of particular low sodium foods.

This might include lemon, lime, grapefruit, or orange. Other citrus options may include:

• kumquat
• tangelo
• yuzu

You could compliment your dish with a lemon wedge as a garnish or squeeze it for a burst of flavor along with protein meals like chicken or fish.

Consider vinegar

Just like with adding citrus foods, you can use vinegar in the same way to replace the flavor otherwise offered by salt.

Vinegar is generally low in calories and nutrients, and is available in different types, such as:

• balsamic vinegar
• apple cider vinegar
• fruit vinegar
• white vinegar
• other flavored vinegars

Other than being salt-flavor alternatives, different kinds of vinegar have health benefits that go beyond those tied to reducing sodium intake.

Mix in veggies

In place of salt, you might find it beneficial to add more vegetables to your meal or food.

This could include onions, garlic, and many other green veggies that are low in sodium but still pack a punch of flavor.

Fresh and frozen vegetables without any sauce or seasonings are naturally low in sodium. But you might be careful with any canned veggies or salad dressings, which may have higher sodium levels.

Spice up your meals

Try adding spices and herbs to meals that have less salt.

You have various options to consider based on all the different herbs and spices available. Some might include:

• basil
• bay leaves
• cinnamon
• cumin
• curry powder
• dill
• onion powder
• oregano
• paprika
• parsley
• pepper
• tarragon

Research suggests that adding spices and herbs can reduce sodium levels by as much as 50%, especially for older adults 65 years and older, while still enhancing the flavors so that less salt isn’t a concern.

Rinse and drain canned foods

The American Heart Association (AHA) points out that simply rinsing and draining canned beans and vegetables could help lower the amount of sodium in those packaged foods by up to 40%.

Buying prepackaged, canned, and frozen foods labeled “low sodium” or “no salt added” can also help reduce your intake.

This won’t necessarily affect the taste or flavor if you’re adding these items to baked recipes, such as soups, casseroles, or other mixed dishes.

Change your cooking methods

You can bring out natural flavors in certain foods you make by switching up the cooking method.

This might mean grilling, braising, roasting, searing, or sautéing foods.

Of course, you can also add different spices, herbs, or ingredients to add flavor to your foods made at home.

When you’re eating out

You can keep these in mind when you’re eating out away from home.

Buzzwords: Be careful about foods that may use words like “au jus,” “brined,” “barbequed,” “cured,” and “smoked.” These may have more sodium. The same goes for Eastern foods with soy, teriyaki, and miso sauces.

Portion sizes: No matter the sodium levels in food, keeping tabs on portion sizes is always beneficial. This can help manage how much salt you’re consuming, as well as help ensure you’re not eating too much sodium or food in general with each meal.

Talk salt: Tell people who serve you food about any nutritional and sodium considerations you may have. They can probably give you options or communicate with their kitchens and the people making your food.

More restaurants and food service industries are taking steps to reduce sodium, from using salt substitutes to using different ingredients that replace the salt flavor in foods.

The takeaway

Reducing sodium is a healthy option, and you don’t have to lose precious flavor in the process.

You can try sauteing, braising, grilling, or searing as cooking styles to bring out natural flavors. Other options can include adding citrus juices, spices, herbs, vegetables, and vinegar to enhance the flavor of low sodium meals.

Low-sodium options are available when you eat away from home. You can review menu options ahead of time, talk with the staff and food makers, and request substitutes for different foods that you might want to add flavor to.