Sodium is essential for health, however many of us consume much more than we need without even realising it. Excess salt intake is associated with increased risk of heart disease and stroke. This ‘More Herbs Less Salt Day’, we’re sharing our top tips to help you make the switch from salt to herbs and spices. A great way to boost flavour and support your heart health!
How much salt should we be having?
The recommended daily salt intake for adults is less than 5g salt per day (approximately 1 teaspoon of table salt), or around 2000mg sodium. However, many Australians consume nearly double this amount daily. Most of our salt intake doesn’t come from its addition to cooking, but from processed and packaged foods where it is used as a preservative and to increase flavour.
Why should we be mindful of salt?
While sodium plays an essential role in fluid balance, nerve signals and muscle contraction, excess intake can increase blood pressure and the risk of heart disease, stroke and kidney problems. Reducing sodium intake is an effective way to reduce blood pressure and protect your heart health!
The benefits of herbs and spices
Herbs and spices don’t just provide extra flavour, they also offer a wide range of health benefits:
- Rich in antioxidants, which can help to reduce inflammation
- Increasing plant diversity, which supports a healthier gut microbiome
- Help reduce salt intake, without compromising on flavour
Tips to reduce salt intake:
- Only season with salt once: use it during cooking or at the table, not both!
- Swap salt for spices while cooking: allow the flavours to develop before deciding if salt is needed
- Add fresh and dried herbs – a great way to add flavour and freshness to your meal
Still unsure where to start? Here are a few of our favourite flavour combinations to help you make the swap:
- Lemon, rosemary and garlic – the perfect combo for roast chicken and/or veggies
- Coriander, lime and chilli – perfect for Mexican, or stir-fries
- Basil, oregano and tomato – a classic combo for pasta, bruschetta or salads
- Mint and cucumber yoghurt – a great dressing, or dip for salads and grilled veggies
Many of us reach for salt to enhance flavour, but it’s not the only, or most flavourful option. By increasing your use of herbs and spices, you can enjoy a more diverse, delicious meal while supporting your heart and gut health.
So, the next time you’re in the kitchen, try something new and let the herbs and spices take the lead. Small, sustainable changes can make all the difference when it comes to reducing your intake of salt.
For personalised support tailored to your unique dietary requirements, don’t hesitate to book a consultation with one of our wonderful Accredited Practising Dietitians here.
Written by Ellie Thompson, Accredited Practising Dietitian.