Four ways to cut back on salt

Salt is magical. It can reduce bitterness, increase sweetness and enhance overall flavour.

- Simar Bajaj

But 90 per cent of people in the United States eat too much of it.

US dietary guidelines recommend that adults consume no more than 2,300mg of sodium a day, but the average American consumes 3,400mg, increasing their risk of heart disease, strokes, kidney issues and death. The World Health Organization’s (WHO) recommended daily intake is less than 2,000mg.

The good news is that you can retrain your palate to crave less salt, but many people do not know where to begin. Here are some tips and tricks from the experts.

1. DEEPEN FLAVOUR WITH LESS SALT

In general, taste follows two flavour-sensing pathways: one for sour and salty, and another for sweet, bitter and umami. So, you can use lemon juice, apple cider vinegar and other sour ingredients to make food taste saltier, said Dr Yanina Pepino, a professor of nutrition at the University of Illinois Urbana-Champaign.

If you like to cook, take advantage of the Maillard reaction - the browning process where dry heat creates hundreds of new flavour compounds. This reaction can make the existing salt in your food pop without increasing the amount of sodium you consume, Dr Pepino said. So, try searing meat, roasting vegetables and toasting nuts to build deep, savoury flavours without extra sodium.

Also, you can try cutting back on salt while cooking, and add a tiny bit right before you take a bite. “The flavour you get is when something first hits your tongue,” said Professor Bruce Neal, executive director of the George Institute for Global Health, Australia. So, the most economical place to salt food is on its surface.

2. TRY POTASSIUM SALT