How to Add Flavor Without Adding Salt

man sprinkling seasonings into a pot

According to the American Heart Association, most people consume about 3,400 milligrams of sodium (salt) per day, which is almost triple the recommended daily amount. Many fear that reducing salt leads to a blander taste, but you don't have to sacrifice flavor. Skip the sodium with these 8 creative, crowd-pleasing alternatives.

Nutrition experts from Doylestown Health Nutrition Services recommend 8 creative, crowd-pleasing alternatives to salt:


Looking to sneak some vitamins and minerals into your diet? Basil is rich in antioxidants to keep your body happy and healthy. Whip up a pesto or sprinkle some basil on your dinner plate for a fresh new favorite.


Available in almost every season, it's no wonder why we're partial to Vitamin K rich parsley. Use its complex, powerful flavor in vegetables, meats, and fish.


Something spicy, something sweet: the multipurpose power of adding ginger to your diet can range anywhere from relieving digestive problems to strengthening your immune system. Use it while searing protein for flavor that packs a punch.


Staying minty fresh doesn’t have to stop at your toothpaste; mint can be an excellent addition to your dinner and a great source of collagen building Vitamin C. Fresh mint can aid in soothing digestive problems, nausea and headaches, and skin problems.


Sweet cinnamon can also be used as a salty substitute. Not only does it contain anti-inflammatory and anti-microbial oils, cinnamon may have a possible modest effect in lowering blood sugar levels in patients with type 2 diabetes. Sounds like a pretty sweet deal!


Looking to add a little spice into your life? Try using cayenne pepper to not only add flavor but also relieve indigestion and fight inflammation.

Lemon Juice

Squeeze some extra Vitamin C into your diet with this nutritious citrus. The acidic taste is a great substitute for salt and can help with weight loss and digestion.

Apple Cider Vinegar

Add a splash of vinegar for a tangy twist on tonight's meal. Not only is it a natural flavor enhancer, limited preliminary evidence indicates that apple cider vinegar may help to curb your appetite and possibly promote weigh loss.

Put down the salt shaker and pick up some of our new salt alternatives on your next trip to the grocery store. Make sure to check the labels on the back of your food for sodium content, avoid eating out at restaurants too frequently and be sure to try Doylestown Health's tips for reducing salt in your diet.


About Doylestown Health Nutrition Services

Doylestown Health Nutrition Services offers personalized nutrition plans for those with a current medical condition or those interested in preventive health and weight loss. Doylestown Health Nutrition Services specializes in nutrition therapy for diabetes, weight management, cardiovascular disease, digestive and eating disorders, pregnancy, fibromyalgia and chronic fatigue.

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