How to Reduce Salt Without Losing Taste

Read time : 4 minutes

Why We Rely on Salt—And Why We Shouldn’t Too Much

Salt (sodium chloride) is a powerful flavor enhancer. But over-reliance on it can dull your taste buds over time, making you crave more just to experience the same flavor satisfaction. This not only masks the natural richness of whole foods but also increases your risk of high blood pressure, stroke, and heart disease, especially when daily sodium intake exceeds WHO’s 5g limit.

Tasty Food Without Too Much Salt: Local Ingredients That Help
Good news! You can still enjoy delicious food without adding too much salt. Many of our everyday West African ingredients already have rich flavors. Here are some easy local options you can use to make your meals taste great and stay healthy

1. Umami-Rich Boosters (The Savory Depth)

Umami is the “fifth taste” that brings depth and richness similar to salt. Try:

Dawadawa (fermented locust beans) – Adds rich, meaty complexity to stews and soups like nkatenkwan (groundnut soup) and light soup.
Sun-dried mushrooms or mushroom powder – Delivers earthy, savory tones.
Fish or shrimp powder – A great base for stews and sauces with oceanic umami.

These foods contain natural glutamates, compounds that stimulate your tongue’s savory receptors and enhance satisfaction without needing extra salt.

2. Acidity and Heat (Flavor Brighteners)

A 2011 study published in Food Quality and Preference found that acidity and spice can trick the brain into perceiving enhanced saltiness.

Squeeze lime or lemon juice into marinades, soups, and stews.(not too much)
Use fresh Scotch bonnet (akoa mesa) to introduce heat and awaken the senses.

These additions cut through richness and awaken the palate, making food taste vibrant.

3. Aromatic Herbs & Healing Spices

Herbs and spices not only add flavor, they come with therapeutic benefits.
Akokobesa (basil) – Adds aroma and may support heart health.
Prekese (Aidan fruit) – Brings a mildly sweet, tangy aroma that blends well in soups and is associated with blood pressure and immune support.
Cilantro, ginger, garlic, cloves – All lend character and are packed with antioxidants and anti-inflammatory properties.

How to Help Your Family Adjust Slowly

If your family is used to salty food, a sudden shift might spark resistance. Ease into it:

Reduce salt by 5% each week—your taste buds will adjust naturally.
Try blending herbs and umami agents into seasoning mixes ahead of time for convenience.
Encourage kids and partners to taste before salting.

The Real Goal: Flavor with Function
We’re not saying “banish salt.” We’re saying reclaim your food’s natural flavor, and protect your family’s heart while you’re at it.

The Bottom-Line

You don’t need a salt shaker to make a meal memorable. With a blend of local spices, smart cooking tricks, and gradual change, your meals can stay delicious, while supporting long-term health.

Rediscover the joy of true flavor, and let your taste buds thrive.

Ready to Take the First Step?

👉 Book a 1-on-1 Session with any of our Certified professionals to start your Health journey today. [DOWNLOAD THE APP]

RD, LD Julius Sammah
MyHealthCop Certified Dietician

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