What are ways that I can lessen my intake of salt & salty foods but still have tasty meals?

Question

I know herbs and spices can do as substitutes but most of them are not available in our place.

Answer 1

Since you don't have much in the way of herbs and spices available, how about garlic, onion and peppers?

I do feel for you, because I had to lower my salt intake after my stroke and though it was awful, but I was pleasantly surprised that after only a short time, I got used to less salt, and now things like mircowave popcorn and most processed food tastes way to salty to me. So, you'll suffer a bit with less salt, but not for long. :-)

Answer 2

Quit using processed foods, which notoriously have loads of added sodium. Avoid things like:

~Deli Ham and processsed or smoked meats (unless you smoke it yourself from a fresh roast)
~Canned Soups and Vegetables (unless you get the "healthy request" or "reduced sodium" ones)
~foods w/ visible salt: crackers, salt on teh rim of margaritas, pretzels
~cheeses, esp. hard ones like Parmesan, Romano, cheddar
~salted chips or snacks in a bag (potato chips, cheetos, etc.)
~potassium-based "salt substitutes"--- the body reacts the same way to potassium as it does sodium.

Reducing sodium intake takes a few weeks (3-4) to get used to, so dont' get discouraged. Start by removing the salt shaker from the table, then slowly reduce how much salt you are cooking with

Answer 3

when cooking, you can use a low sodium chicken broth or go for a combo spice like Mrs. Dash.
If you go for a while without adding too much salt to your foods, your palate will adjust and stop craving salty things.
Happy Holidays!!

Answer 4

Instead of seeking low-sodium versions of foods you are already used to as being high in salt (like, say, chips and pizza), try eating foods that you don't encounter often, or never tried before, and do not rely on excessive salt for flavoring (like, say, ethnic cuisines). In time, you may grow to appreciate dishes with ingredients (smoked chili, balsamic vinegar, curry powder) that rely less on saltiness for taste.

Answer 5

Then next time you go somewhere they are available, stock up! The number one thing for adding flavour to your food without salt is garlic. Next is fresh ground black pepper. But even the right combination of vegetables (onion, celery etc, flavourful veggies) used in cooking will help. And don't over cook things!

Answer 6

switch to sea salt , use a grinder , slowly use less. i found after this that most others food tasted salty to me . especially when guests use the iodized salt , they seem to use more when i put both on the table.

Answer 7

Mrs. Dash

Answer 8

You can use "No-salt" - works good.
Or in some things, you can use a little lemon or lime juice.

Answer 9

lite morton salt