Many of us are aware that we should reduce our salt intake, but knowing why and how to do this in a practical, sustainable way can be less straightforward. And it’s not just about making the change for a few days – sticking to a low-salt diet in the long term is important, too.

Salt is deeply embedded in our everyday eating habits, from the foods we buy to the meals we prepare at home, which means reducing intake often requires more than just removing the salt shaker from the table.

The challenge is to first identify and then make gradual, realistic changes that can be maintained over time. Quick fixes or overly restrictive approaches may feel harder to stick to, which is why a more balanced, step-by-step strategy is often more effective.

By understanding simple techniques to reduce salt in your diet, you can begin to make small adjustments that add up over time. Keep reading to learn more. 

How to cut down on salt in food

There are many different approaches you can take when it comes to reducing salt intake, and using a combination of strategies is often more effective than relying on just one. However, it’s important not to try to change everything at once. Making too many adjustments simultaneously can feel overwhelming and difficult to maintain.

A practical approach is to start with two or three changes that feel manageable, get used to them over a few weeks, and then gradually introduce additional habits over time. This allows your preferences and routines to adapt more naturally.

Below are eight simple, evidence-based strategies you can use to help reduce salt in your diet.

Check food labels before buying

Reading food labels is one of the most effective ways to understand how much salt is in the products you consume. Many packaged foods contain hidden salt, even if they don’t taste particularly salty.

When shopping, compare similar products and look for lower-salt or reduced-sodium options. Over time, this habit can significantly reduce your overall salt intake without requiring major changes to your diet.

Avoid having high-salt snacks in the house

If high-salt snacks are readily available, you’re much more likely to consume them regularly. Keeping these types of foods out of the home can reduce temptation and encourage healthier choices.

Consider stocking up on alternatives such as fresh fruit, unsalted nuts or low-salt snacks. Having convenient, healthier options on hand makes it easier to make better decisions in moments of hunger.

Cook at home rather than having a takeaway

Takeaway meals and restaurant dishes often contain higher levels of salt than home-cooked food. Cooking at home allows you greater control over exactly how much salt is added to your meals.

Even simple home-cooked dishes can make a difference when it comes to reducing salt intake. Preparing meals from scratch also gives you the opportunity to experiment with other flavouring methods that don’t rely heavily on salt.

Always taste your meals before adding flavourings

It’s common to add salt automatically before even tasting food. However, many dishes already contain enough salt from the ingredients used.

By tasting your food first, you may find that additional salt isn’t necessary. This simple habit can help to prevent unnecessary salt consumption and encourage a more mindful approach to seasoning.

Use other herbs, spices and low-salt sauces

Herbs, spices, garlic, lemon juice and vinegar can all enhance the flavour of food without the need for extra salt. Similarly, choosing low-salt sauces or making your own can help to reduce overall sodium intake.

Experimenting with different flavour combinations can make meals more interesting while gradually reducing your reliance on salt.

Stop smoking

Smoking can dull your sense of taste, which may lead some people to add more salt to their food in order to compensate.⁴ Over time, this can contribute to higher salt intake.

By stopping smoking, you allow your taste buds the opportunity to recover, which may allow you to enjoy food more fully without needing as much salt. This change can also support broader health benefits beyond taste perception.

Choose smaller portions of high-salt foods

Some foods are naturally higher in salt, such as processed meats, cheese and certain ready meals. Rather than avoiding these entirely, choosing smaller portions can help manage overall intake.

Balancing higher-salt foods with lower-salt options across your meals can help you to maintain a more moderate daily intake.

Never have salt or high-salt sauces at the dinner table

Keeping salt and high-salt condiments off the table can make it easier to avoid adding extra salt out of habit. If these items are not immediately accessible, you may be less inclined to use them.

This small environmental change can support more mindful eating and help to reinforce healthier habits over time.

How long does it take to adjust your taste preferences?

When reducing salt intake, it’s important to have realistic expectations. Changes in taste preferences don’t happen overnight, and it may take some time for your palate to adjust to lower levels of salt.

However, research suggests that taste preferences can begin to adapt in as little as two weeks, although individual experiences may vary.¹ While this study is small and doesn’t speak for the general population, it does indicate that noticeable changes can potentially occur relatively quickly once consistent habits are in place.

At first, foods with less salt may taste slightly different or less flavourful than you are used to. Over time, however, your sensitivity to salt can increase, allowing you to appreciate natural flavours more fully.

This adjustment period is a positive sign that long-term change is possible. By gradually reducing your salt intake and maintaining these habits, your preferences can evolve in a way that supports a healthier, more balanced diet.

References

1. Methven, L., Allen, V. J., Withers, C. A., & Gosney, M. A. (2012). Ageing and taste perception. Food Quality and Preference. https://pubmed.ncbi.nlm.nih.gov/22883349/ 
2. National Health Service (NHS). (2022). Salt: the facts. https://www.nhs.uk/live-well/eat-well/food-types/salt-nutrition/ 
3. World Health Organization (WHO). (2023). Salt reduction. https://www.who.int/news-room/fact-sheets/detail/salt-reduction
4. NHS. (2022). High blood pressure (hypertension). https://www.nhs.uk/conditions/high-blood-pressure-hypertension/