Herbs and spices can make food delicious without extra salt. More Herbs, Less Salt Day, on August 29, encourages people to flavor meals with fresh and dried herbs, spices, citrus and garlic. Many Americans eat more sodium than recommended, and small changes in cooking can make a difference. Late summer is a perfect time to use fresh herbs from the garden or farmers market.
History of More Herbs, Less Salt Day
Salt has been valuable throughout history, used to preserve food and season dishes. The word 'salary' is often linked to the Latin word for salt, though historians debate the story that Roman soldiers were paid in salt.
Herbs have also been used for thousands of years in cooking and medicine. Medieval monasteries grew herb gardens, and herbs like basil, rosemary and thyme are central to many cuisines.
In modern times, health organizations have encouraged people to reduce sodium. The American Heart Association recommends no more than 2,300 milligrams of sodium per day and suggests an ideal limit of 1,500 milligrams for most adults. Most sodium in American diets comes from processed and restaurant foods. Who created More Herbs, Less Salt Day is not documented.
Why More Herbs, Less Salt Day Matters
Reducing sodium is recommended by health organizations as part of a heart-healthy diet.
Herbs add flavor, aroma and color to food, making meals more interesting.
Growing herbs at home is easy and inexpensive, even in small spaces like windowsills.
Cooking with herbs is also a way to explore global cuisines. Cilantro and lime brighten Mexican dishes, basil and oregano define Italian cooking, and dill and parsley appear across Eastern Europe and the Middle East. Experimenting with herb combinations can make home cooking more exciting while keeping meals lower in sodium.
How to Celebrate More Herbs, Less Salt Day
- Cook with herbs: add basil, cilantro or rosemary to dishes.
- Make an herb blend: create a salt-free seasoning mix.
- Read labels: compare sodium in packaged foods.
- Grow herbs: plant a windowsill herb garden.
- Use citrus: add lemon or lime juice for brightness.
Celebrating at Work, School and Home
At work, share an herb-based recipe or set out salt-free seasonings in the break room. In classrooms, students can grow herbs, compare sodium on food labels, or conduct a taste test of herb-seasoned foods. At home, families can plant an herb garden, make a salt-free spice blend, or try cooking a meal without added salt. Talk to a doctor or dietitian about specific dietary needs.
Fun Facts About More Herbs, Less Salt Day
- The AHA recommends no more than 2,300 mg of sodium daily.
- Most sodium comes from processed and restaurant foods.
- Herbs can be grown on a windowsill.
More Herbs, Less Salt Day FAQs
When is More Herbs, Less Salt Day?
More Herbs, Less Salt Day is August 29.
How much sodium should I eat?
The AHA recommends no more than 2,300 mg per day.
Where does most sodium come from?
Processed and restaurant foods.
What herbs can replace salt?
Basil, oregano, thyme, rosemary, cilantro and dill.