Reducing your sodium intake doesn’t mean you have to give up flavor. Replacing salt with spices and herbs is an excellent and healthful way to enhance every meal. In fact, most people who make the switch find that they get way more satisfaction from food once they divorce themselves from the salt shaker and get better acquainted with the varied world of spices and herbs.

Whether a low-sodium diet is “doctor’s orders,” or you just want to start eating healthier, cutting out the salt will do wonders for your body. Too much sodium can increase your risk for hypertension and heart disease, as well as result in bloating and weight gain. Spices, on the other hand, contain concentrated doses of antioxidants, help fight inflammation and may help reduce the risk of cancer and heart disease. Plus, they taste amazing and can liven up any dish.

Swapping out spices for salt doesn’t have to be complicated either. You’d be amazed at what a little ground black pepper or minced garlic and lemon juice can do to enhance a meal.

As you embark on your low-sodium adventure, here are a few other suggestions for pairing spices and herbs with common foods:

Soups and stews: thyme, rosemary, oregano, parsley, bay leaves

Poultry: tarragon, marjoram, chervil

Beef: cumin, rosemary, savory, sage

Fish: dill, fennel, sesame seeds

Corn: cumin, chili powder

Leafy greens: garlic, pepper

Tomatoes: basil, oregano, marjoram, pepper

To take all guesswork out of flavoring your favorite dishes, we recommend one of Spicely Organics’ salt and sugar-free spice blends. Versatile and popular seasonings include Organic Vegetable Seasoning, Organic All Purpose Seasoning and Organic Lemon Pepper.

Have you transitioned to a low-sodium diet? What are some of your tips for cutting salt and learning to enjoy the delicious taste of spices and herbs?