There are many ways to lower your sodium intake without sacrificing flavor. You might try herbs, spices, and seasoning blends when cooking. Here is a list of some options for adding taste and zest to your food without using extra salt.

​Create your favorite flavors using herbs and spices:

Fish

  • Bay leaf.
  • Cumin.
  • Curry.
  • Dill.
  • Dry mustard.
  • Green pepper.
  • Lemon juice.
  • Marjoram.
  • Onion.
  • Paprika.
  • Parsley.
  • Savory.

Beef

  • Basil.
  • Bay leaf.
  • Cloves.
  • Dill.
  • Dry mustard.
  • Green pepper.
  • Horseradish.
  • Marjoram.
  • Nutmeg.
  • Onion.
  • Pepper.
  • Rosemary.
  • Sage.
  • Savory.
  • Thyme.

Poultry

  • Basil.
  • Dill.
  • Green pepper.
  • Lemon juice.
  • Marjoram.
  • Oregano.
  • Paprika.
  • Parsley.
  • Poultry.
  • Poultry seasoning.
  • Rosemary.
  • Saffron.
  • Sage.
  • Savory.
  • Tarragon.
  • Thyme.

Breads

  • Cinnamon.
  • Cloves.
  • Dill.
  • Poppy seed

Vegetables

  • Curry.
  • Dill.
  • Dry mustard.
  • Marjoram.
  • Sage.
  • Thyme.

Pasta

  • Basil.
  • Garlic.
  • Oregano.
  • Poppy seed.

Potatoes

  • Dry mustard.
  • Marjoram.
  • Sage.
  • Thyme.
​​

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