Most people are under the false impression that food would be tasteless without salt. The major function of salt is to enhance the flavour of food. In each meal, you should try a balance of flavours - some subtle, some more pronounced and yet others that are background flavours. The best way to achieve a good mix of flavours is to select a variety of foods, especially some having their own natural salts. Excess salt is harmful and table salt, being highly processed is the most harmful of them. So remember to use salt in moderation.

When herbs, spices and sauces are poorly chosen or used in excess, they can spoil the natural taste of the main ingredient. Similarly, an excess of salt can, over a period of time, kill the sensitivity of one's taste buds. As the taste buds are weaned off salt, an appreciation for the natural flavours of food returns. The wide range of spices and herbs available in the market can be used to great advantage in healthy cooking. To enhance the taste of food, one can add savoury herbs such as bay leaves, coriander, mint, tamarind leaves, basil leaves, thyme or lemon grass. Any variety of chilly can be added to add piquancy to a dish. Other herbs and spices which can add zing to your food are garlic, ginger, peppercorn (black or white), coriander seeds, carom seeds, mustard, cumin, black cumin seeds etc.

Salt can also be replaced by highly acidic foods that add a sharp and pungent flavour to your food. Malt vinegar, apple cider, red wine, vinegar, citrus fruits (oranges, lemons, tangerines, grapefruit tamarind and tomatoes) are all highly acidic. Even their rinds add flavour to dishes without increasing their sodium levels.

Onions, garlic and shallots also lend a sharp taste and aroma to dishes. Combining and contrasting herbs and other unique flavouring agents can help to moderate the sodium level in dishes while enhancing their natural flavour. Never add salt early on in the cooking process as this destroys some of the natural flavours of a dish. Use less salt when ingredients such as cheese, green peppercorns, pickles, olives and mustard feature on the list. And even if you rinse off the brine from processed foods, there is enough saltiness left to flavour the entire dish.