How To Reduce Salt Supply Without Losing Food Flavor Enjoyment

Salt illustration (Pexels/Lorena Martinez)

JAKARTA - Reducing salt intake is often a difficult thing to do, because food can become bland and their enjoyment decreases. However, reducing salt consumption and limiting it is highly recommended for better body health.

Guidelines for daily salt consumption from the Indonesian Ministry of Health are 5 grams or 1 teaspoon per day, the same as recommended by the World Health Organization (WHO). However, many Indonesians actually consume more than double that amount.

Excessive consumption of salt can increase the risk of heart disease, stroke, kidney disorders, all of which can lead to a decrease in the quality of life and even death.

Therefore, it is recommended to reduce daily consumption of salt. Here are some ways that can be done to reduce salt consumption, without having to lose food pleasure, quoted from CNA, on Wednesday, November 26, 2025.

1. Use cooking technicality and strengthen acidic taste

The taste of working through two paths, namely acids and sweets. With that, a touch of acid such as lemon juice or apple vinegar can make the food taste more savory, even with a little salt.

Another simple way that can be done is not to use or reduce the taste of salt when cooking food. Then you can give a little salt just before serving, because with this, the taste can be more pronounced in the tongue.

2. Play with spices and umami spices

Umani seasonings such as fungi, nutritional yust, or MSG can add to the depth of flavor without much sodium (MSG contains only a third of sodium from ordinary salt). Fermented foods, tomatoes, and old cheese can also enrich the taste and suppress the need for salt.

Using various spices can also maintain food flavors, without having to add salt. Such as with shallots, garlic, pepper, ginger, turquoise, which can give a sour taste and aroma without adding sodium.

3. Avoid processed foods

About 70 percent of sodium does not come from kitchen salt. In fact, there are many sodium from processed, ready-to-eat food, which usually exist in various restaurants.

When eating outside, ask for sauce or sediment such as soy sauce or teriyaki sauce to be served separately. Change the seasoning with lemon juice or vinegar to increase the taste, without having to consume excessive salt.