Herbs Instead of Salt: Easy Ways to Season With Less
Oregano, thyme, garlic and a squeeze of lemon can carry a dish with far less salt. Here is a salt-free herb blend, simple swaps, and what cutting salt can and cannot do for you.
Salt is the quickest way to make food taste of more. But most of us eat far more of it than we need, and cutting back is a simple change that can help keep your blood pressure in check.
The trick is not to make food bland. Herbs, spices, garlic and citrus add so much flavor that you stop reaching for the salt. This guide shows you how, with a jar of salt-free herb blend you can keep by the stove.
How much salt is too much
The NHS advises adults to have no more than 6 g of salt a day, about one level teaspoon. The World Health Organization sets a lower goal of less than 5 g of salt a day, just under a teaspoon. Yet the WHO estimates that adults worldwide averaged about 11 g a day in 2021, more than double its recommendation.
Most of that salt is not from the saltshaker. The NHS says around three quarters of the salt we eat is already in packaged and everyday foods, such as bread, breakfast cereals, meat products and ready meals. Takeaways and restaurant food add more.
Salt-Free Mediterranean Herb Blend
You need
- dried oregano3 tbsp
- dried thyme2 tbsp
- dried rosemary1 tbsp
- garlic powder2 tsp
- sweet paprika1 tsp
- freshly ground black pepper1 tsp
- dried lemon peel, optional1 tsp
Method
- Crush the dried rosemary between your fingers or in a mortar so the needles break into small pieces.
- Put all the ingredients in a bowl and stir well until evenly mixed.
- Spoon into a clean, dry jar with a tight lid and label it.
- Store in a cool, dark cupboard away from the stove's heat and steam.
- Use about 1 tsp per portion on vegetables, fish, chicken, beans or potatoes, then finish the dish with a squeeze of fresh lemon.
Tips
- Dried herbs lose aroma over time, so make small batches and refill every few months.
- Always use a dry spoon, since moisture makes the blend clump.
- If you buy ready-made seasoning blends, check the label, as many contain added salt.
What the evidence says
The NHS states that eating too much salt can cause high blood pressure, which raises the risk of heart attacks and strokes. The WHO links too much sodium to about 1.7 million deaths a year.
What about weight? Salt has no calories, so swapping it for herbs will not burn fat or make you lose weight on its own. The honest link is indirect: cooking more fresh food at home, flavored with herbs, often means eating fewer of the packaged and takeaway foods where most salt hides. That supports a healthier way of eating overall.
Your taste buds also adapt. Mayo Clinic notes that after a few weeks of using less salt, you might not miss it, and cravings for salt may fade.
Easy swaps that work
Both the NHS and Mayo Clinic suggest adding flavor with herbs, spices, black pepper, garlic, chili and lemon juice or zest instead of salt. Taste your food before you add any salt, and keep the saltshaker off the table.
Some pairings to try: oregano and lemon on grilled fish or chicken, rosemary and garlic with roast potatoes, thyme with mushrooms or beans, dill with yogurt and cucumber, and cumin or smoked paprika with lentils. Add fresh soft herbs at the end of cooking and dried herbs earlier, so their flavor has time to open up.
Watch the hidden sources too. Mayo Clinic suggests going easy on soy sauce, ketchup and dressings, and choosing low-sodium broths. It also points out that sea salt, pink salt and table salt all contain sodium, so a fancier salt is not a healthier one.
Questions people ask
Will cutting salt help me lose weight?
Not on its own, because salt has no calories. Cutting back mainly helps your blood pressure. Cooking more fresh food at home with herbs is a healthy habit that can support your overall goals.
How long until food stops tasting bland?
Mayo Clinic says that after a few weeks of using less salt you might not miss it. Cut down step by step and lean on herbs, garlic and lemon in the meantime.
Is pink Himalayan salt healthier than table salt?
No. Mayo Clinic notes that table salt, pink salt and sea salt all contain sodium. What matters is how much you use in total.
Sources
- Salt in your diet — NHS
- Sodium: How to tame your salt habit — Mayo Clinic
- Sodium reduction — World Health Organization
- Detoxes and Cleanses: What You Need To Know — NCCIH
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
