Salt is in a lot of our foods and most commonly found in packaged, processed foods.  Limiting your salt or sodium intake can help prevent the buildup of extra water in your body and this can be beneficial for high blood pressure, heart failure, kidney disease, or other conditions that result in fluid retention. It is recommended to keep your sodium intake between 1500-2300 mg/day. 1/4 teaspoon of salt has about 600 mg sodium, so it doesn’t take much to get to that recommendation, which is why being more aware of your salt intake and choosing salt-free seasonings is beneficial for your health!  You can use Mrs.Dash or No Salt to add flavor, but herbs are especially useful to add flavor without adding salt. If you aren’t familiar with working with herbs, you can use the chart below to select an appropriate herb for your food selection. Give these a try!

Food	Herbs to try
Eggs	Basil, dill weed (leaves), garlic, parsley
Fish	Chervil, dill, fennel, garlic, basil, bay leaf (crumbled), French tarragon, lemon thyme, parsley
Poultry	Garlic, oregano, rosemary, savory, Lovage, marjoram, sage
Beef	Bay, chives, cloves, cumin, garlic, hot pepper, marjoram, rosemary, savory
Lamb	Garlic, marjoram, oregano, rosemary, thyme (try making little slits in the lamb to be roasted and insert herbs)
Pork	Coriander, cumin, garlic, ginger, hot pepper, pepper sage, savory, thyme
Cheese	Basil, chervil, chives, curry, dill, fennel, garlic, chives, marjoram, oregano, parsley, sage, thyme
Soups	Bay, chervil, French tarragon, marjoram, parsley, savory, rosemary
Salad	Basil, borage, burnet, chives, lovage, parsley, French tarragon, garlic. Herb vinegars are great on salad for extra flavor.
Tomato Sauce	Basil, bay leaf, marjoram, oregano, parsley, celery leaves, cloves
Fruit	Anise, cinnamon, coriander, cloves, ginger, lemon verbena, mint, rose geranium, sweet cicely
Bread	Caraway, marjoram, oregano, poppy seed, rosemary, thyme
Vegetables	Basil, burnet, chervil, chives, dill, French tarragon, marjoram, mint, parsley, pepper, thyme, savory
Italian Blend	Basil, marjoram, oregano, rosemary, sage, savory, thyme
Barbecue Blend	Cumin, garlic, hot pepper, oregano
Herb Blends to Replace Salt
Saltless Surprise		2 teaspoons garlic powder and 1 teaspoon each of basil, oregano, and powdered lemon rind (or dehydrated lemon juice). Put ingredients into a blender and mix well. Store in glass container, label and add dry rice to prevent caking.
Spicy Saltless seasoning		1 teaspoon each of cloves, pepper, and coriander seed (crushed), 2 teaspoons paprika, and 1 tablespoon rosemary. Mix ingredients in a blender. Store in airtight container.