Flavour with herbs and spices, not extra salt

Health Canada says most people in Canada eat too much sodium. Too much may lead to high blood pressure, a major risk factor for stroke and heart disease. Most of the sodium we eat is added to foods during processing, so cooking at home gives you more control.

When you cook, reach for flavour instead of the salt shaker:

• Dill with fish, potatoes or eggs
• Ginger in stir-fries and soups
• Paprika with chicken, vegetables or eggs
• Cumin or curry powder with lentils and stews
• Basil and oregano with tomatoes and pasta
• Lemon juice or a flavoured vinegar in dressings and marinades

Add dried herbs at the start of cooking and fresh herbs near the end. Instead of a taco seasoning packet, mix cumin and chili powder with a dash of garlic powder.

Health Canada notes that your taste buds will adjust to less salt. And if your sense of taste or smell has changed with age, herbs and spices are a good way to add flavour back.

Try this today: Leave the salt shaker in the cupboard at your next meal and season with one herb or spice instead.

Safety note: If your health care provider has given you a specific sodium limit, follow their advice.

Sources

• Health Canada: Sodium and your health (opens in a new tab)
• Canada's food guide: Prepare meals and snacks using healthy ingredients (opens in a new tab)
• Canada's food guide: Healthy eating for seniors (opens in a new tab)