Salt or Seasoning? Making Flavor Work for Your Health

For many of us, food doesn’t taste complete without a sprinkle of salt. But too much sodium can raise blood pressure, strain the heart, and worsen kidney function. The good news? You don’t need to sacrifice flavor to protect your health.

Salt shaker or spices to make food flavor and stick to low salt diet

🧂 The Problem with Hidden Salt

Most sodium doesn’t come from the saltshaker—it hides in packaged and processed foods like:

• Canned soups and vegetables

• Frozen meals and TV dinners

• Deli meats, hot dogs, and bacon

• Packaged breads, sauces, and salad dressings

These foods often contain far more sodium than you realize—even when they don’t taste salty.

🧂 General Sodium Guidelines

• Most Healthy Adults: ≤ 2,300 mg per day (about 1 teaspoon of salt).

• High Blood Pressure (Hypertension): Aim for 1,500–2,000 mg per day to lower cardiovascular risk.

• Chronic Kidney Disease (CKD): 1,500–2,000 mg per day (unless otherwise advised by a nephrologist).

• Heart Failure: Usually ≤ 2,000 mg per day. Some people may benefit from lower limits depending on swelling and symptoms.

⚠️ Important: Salt needs are not one-size-fits-all. If you have CKD, heart failure, or take medications like diuretics, follow your doctor’s personalized guidance.

🌱 Smarter Swaps

• Choose “no salt added” or low sodium canned beans and veggies (or rinse before use).

• Replace frozen TV dinners with batch-cooked homemade meals.

• Use fresh or frozen chicken/fish instead of deli meats.

• Flavor with herbs, spices, citrus, and vinegars instead of bottled sauces.

🏷️ How to Read Labels for Sodium

The FDA Nutrition Facts label makes it easy to spot sodium:

• 140 mg or less per serving = low sodium

• 5% DV or less is low; 20% DV or more is high

• Watch serving sizes—many packages contain more than one serving

FDA Nutrition Facts panel

🌿 Flavor Without the Risk

Boost flavor without extra salt by using:

• Fresh herbs: basil, cilantro, parsley

• Dried spices: cumin, paprika, turmeric

• Citrus zest or juice: lemon, lime, orange

• Vinegars: balsamic, apple cider, rice vinegar

• Garlic, onion, or ginger

These bring depth and brightness to meals without raising blood pressure.

✅ Takeaway

Salt isn’t the enemy—but hidden sodium is. By swapping in herbs, spices, and fresh flavors, you can keep food delicious while protecting your heart and kidneys.

👉 Need help managing blood pressure or swelling from heart failure? We’re here to guide you with safe, personalized care.