Alternatives to Salt

• Substitute fresh or dried herbs for salt or seasoning salt. For example, add flavor with parsley, cilantro, oregano, tarragon, basil, thyme, curry, rosemary or pepper. Garlic and onion also add flavor to dishes without adding sodium. Many herbs have nutrients and vitamins, and garlic may help prevent food poisoning, lower high blood pressure and reduce the risk of some cancers. Use fresh herbs when possible because they are more flavorful than dried or frozen herbs. Growing your own fresh herbs provides a convenient supply.
  
  

Alternatives to Sauces

• Sauces, dressings and dipping sauces, such as salad dressing and gravy, are also often high in salt and calories. Switch to healthier alternatives such as apple cider vinegar, balsamic vinegar, sweet and sour sauce, lemon juice, lime juice, olive oil, mustard or tomato sauce. You can also cook foods in flavorful low-sodium vegetable or chicken broths to reduce the need for sauce.
  
  

Considerations

• You're more likely to feel satisfied after a meal if it matched the sensory characteristics you craved and provided a range of flavors. For example, balancing crunchy, salty and sweet foods is more satisfying than eating bland foods. Many people continue to eat or "graze" after reaching fullness because they haven't yet satiated their palate. You're less likely to overeat if you include a range of flavors and textures in each meal.
  
  

More Tips

• You can also reduce salt in your diet by eating more fresh fruits and vegetables instead of processed foods and checking the labels of processed foods for sodium. Try not to keep the salt shaker on the table. If you do add salt to dishes at the table, make sure you taste them first. Getting plenty of potassium can also help mitigate the effects of high blood pressure. If you're concerned about your salt intake, talk to your doctor about salt substitutes.