Swap salt for spices

8 tips to lower your sodium intake

How much sodium are you consuming on a daily basis? If you're like the average Canadian it's probably twice as much as you need. Follow these tips to reduce your salt intake

By Yuki Hayashi

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7. Swap salt for spices

If you like big, bold flavours, use herbs, citrus, garlic, and especially spices, to punch up your dishes. Prodigious use of these natural flavours –  many of which contain beneficial compounds – will help you painlessly cut back on salt. 

• Flavour meat, tofu or vegetables in a marinade of herbs, sliced or crushed garlic, citrus juice, and olive oil, before cooking.

• Use an herb/pepper/spice dry rub on meat, rather than traditional salt and pepper, before grilling.

• Amp up the flavour of any pasta sauce, soup, or casserole, by making it hot and spicy rather than salty-savoury. Experiment with ancho or chipotle peppers, chilis, smoky or regular paprika, and/or domestic or exotic foreign hot sauces.