Spices, citrus, and heat can do a lot of the same work.
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| Salt didn’t get so popular by accident. It’s cheap, it’s everywhere, and it builds a reward loop in the brain that’s tough to unlearn. Too much of it, though, strains the heart and increases your blood pressure in the long run. Today, registered dietitian Kirsten Seele has ideas for cutting back without losing flavor. |
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Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
August 6, 2026 • 3 min read |
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| Q: |
I would love to learn more about how to cook using various spices and citrus instead of salt. |
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| A: |
We often hear the recommendation to reduce our sodium intake to 2,300 milligrams (mg) per day. With frequent cravings and a dislike of bland food, that may seem like a challenge. But what if I told you that sodium chloride isn’t the only thing that can satisfy our brains and taste buds?
While sodium deficiency is rare in most people, it can occur after intense exercise or illness. During periods of sodium deficiency, our body sends signals that make us feel not so great. We might feel fatigued or have brain fog, so we seek out nutrients to help us feel better.
While this system evolved for pure survival, it turned sodium into a powerful reward for our brains. Over time, high sodium diets actually train our brain’s reward system to expect more and more salt. What started as a physical need becomes a flavor habit.
And that is where spices, herbs, citrus, and vinegars come into play.
A recent review on sensory interactions with sodium chloride found that adding more sensory options, such as herbs and spices for aroma or heat, can reduce our sodium intake by 39 to 75%.
Cooking with fresh or dried herbs can feel intimidating, so just take it one step at a time. Start with your favorite one and get comfortable with it. Rosemary and thyme complement proteins like a roast or chicken breast. This sheet pan recipe includes both herbs, and it will make your kitchen smell amazing!
If we’re looking for bold flavors that will trick our taste buds, then citrus and vinegars would be a good place to start. Citrus zest and juice, balsamic vinegar, and apple cider vinegar are among my favorites. These are great for sauces, salad dressings, and marinades. This creamy lemon-basil spaghetti squash with shrimp is a tasty way to start your citrus experimentation.
Next, we are going to think about the heat! Adding red pepper flakes or cayenne pepper would be my personal favorite. If you don’t love spicy food but like smoky flavors, try smoked paprika next time you make chili, potato salad, or deviled eggs. Even freshly ground black pepper can bring so much flavor to a dish.
We’ve become used to having salt and pepper. So here’s my challenge to you: put the salt shaker in the back of the cupboard for two weeks, and give your taste buds a chance to adapt. |
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| Kirsten Seele, Registered Dietitian |
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RECIPE PICKSpicy Shrimp and Grapefruit Spinach SaladThis salad brings together bold, contrasting flavors in every bite: smoky, seasoned shrimp, juicy and slightly bitter grapefruit, peppery red onion, and a bright citrus-ginger dressing with a hint of Dijon.GET THE RECIPE →
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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