Eating a low-sodium diet is one of the best ways to take care of your heart these days. However, adding that extra kick of flavour to please your palate can be tricky without upping your sodium intake. Before you reach for that saltshaker, here are a few flavour-boosting ideas you should try — without having to sacrifice taste.


Flavour with herbs.
Fresh herbs like basil, oregano and dill can give your dish a dynamic flavor boost, while using dried herbs like thyme, rosemary and bay leaves in sauces or soups can add depth and heartiness. You can also achieve complex, salt-free flavours by raiding your spice cabinet and creating your own herb mixtures.

Flavour with citrus fruits and vinegars.
Acids have the same affect on your taste buds as salt, and can brighten up any dish. Squeezing lemon on your seafood or leafy greens is a match made in culinary heaven. As an alternative, finish your plate with a splash of balsamic or red wine vinegar to add some serious zing.

Add garlic and onions.
Who needs salt when you have the option of adding garlic and onions to virtually any recipe? Sautéing this perfect pair can be used as the foundation of many sauces, soups and mains. Small dices of each can even be used to add depth to salad dressings or salsas.

Eat naturally salty foods.
Cheese, yogurt and olives are all naturally salty ingredients that you can add to your dish. Instead of turning the saltshaker loose on your plate, sprinkle some parmesan cheese on your veggies, or use yogurt in salad dressings to provide the taste of naturally derived salt.

Eat seasonally.
The flavours of seasonal, locally sourced fruits and vegetables will shine through in any dish, and you will come to appreciate the natural taste of each ingredient you use. There’s nothing quite like tomatoes and cucumbers tossed in a fresh summer salad, or the perfectly roasted squash on a crisp fall day.

When in doubt, roast it.
Meat and vegetables take on incredibly rich and smoky flavours when they are roasted to perfection in the oven, or charred on the BBQ — no salt needed here! Don’t forget to use the fond (the browned bits on the bottom of your pan) to create a delicious and complimentary sauce to your meal. Throw in some of the fresh herbs listed above and you’re all set.