Hold the Salt, Keep the Flavour!
Salt is an essential ingredient in most meals; it is commonly used to enhance the flavour of food and even to preserve it. It is also an important mineral that helps regulate blood pressure, transmit nerve impulses, and contract muscle fibres (Corliss, 2023). However, too much salt in our diet can be detrimental to our health. According to the US Centres for Disease Control and Prevention (CDC), a high salt intake is linked to high blood pressure, which increases the risk of heart disease and stroke, two leading causes of death worldwide (CDC, 2024).
You may think you don’t eat much salt because you don’t add it to your meals, but did you know that 75% of our salt intake comes from shop bought foods such as beans, cereal and cheese. Only 15% comes from cooking and adding salt at the table. The remaining 10% comes from natural sources (Irish Heart Foundation, 2026).
The World Health Organisation recommends that we eat no more than 5g of salt per day (that’s around one teaspoon), and that includes the salt you find already in foods. However, the average person in Ireland consumes closer to 10g per day (FSAI, 2016).
Recommendations:
Reducing salt in our diet does not mean sacrificing flavour - there are many ways to add flavour without the harmful effects of salt. Here are some tips to hold back on the salt and keep the flavour!
Food labels: Read food labels carefully to see how much salt is present in shop-bought foods. The traffic light system is helpful here as any product with a low salt content will be shaded green, a medium level shaded orange and a high level will be red. If reducing salt is your goal, try to go for more green coloured foods labels.
Use Herbs and Spices: Adding herbs and spices to your food is a great way to add flavour without using salt. Some popular choices include basil, coriander, cumin, garlic, ginger, oregano, rosemary and thyme. Experiment with different combinations to find your favourite flavour.
Add Citrus: Lemon, lime and orange zest can add a fresh burst of flavour to any meal. Citrus can be used to marinate meat or to add a freshness to salads or roasted vegetables.
Experiment with Vinegars: Vinegars such as apple cider, balsamic and rice vinegar can add a tangy flavour to meals. They can be used in dressings, marinades and sauces.
Try a Homemade Broth: Homemade broth is a great way to add flavour to soups and stews without using salt. You can use vegetables, herbs and spices to create a flavourful broth by slowly sweating them until soft.
Look out for ‘reduced salt’ labelled products when doing your next weekly shop. Many products have been reformulated to lower their salt content without compromising the flavour.
Even a simple swap from purchasing tinned fish in spring water over brine will improve your salt intake.
Reducing salt in our diet may be essential for maintaining good health. By incorporating different flavours such as herbs, spices, citrus, vinegar and homemade broths, we can still enjoy delicious meals.
Sources:
Corliss, J. (2023). Salt shakedown: How and why you should eat less sodium. [online] Harvard Health. Available at: https://www.health.harvard.edu/heart-health/salt-shakedown-how-and-why-you-should-eat-less-sodium.
CDC (2024). Tips for Reducing Sodium Intake. [online] Salt. Available at: https://www.cdc.gov/salt/reduce-sodium-intake/index.html.
Irish Heart Foundation (2026). Salt. [online] Irish Heart. Available at: https://irishheart.ie/how-to-keep-your-heart-healthy/salt/.
Report of the Scientific Committee of the Food Safety Authority of Ireland Salt and Health: Review of the Scientific Evidence and Recommendations for Public Policy in Ireland (Revision 1). [online] Available at: https://www.fsai.ie/getmedia/9bf69df6-08f4-4610-b670-f47158ad490d/salt-and-health-2016-final-accessible.pdf?ext=.pdf.