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It might surprise you to hear that the average American consumes about 3,400 milligrams of sodium each day. That’s a lot more than 2,300 milligram limit recommended by Dietary Guidelines for Americans and the 1,500 milligram limit recommended by the American Heart Association.

So why is too much sodium a bad thing and what’s a salty food lover to do?

Too much of this mineral can lead to an elevated blood pressure. This is because sodium attracts water and causes fluid retention, leading to an increase in blood volume. Over time, the heart is forced work harder and extra pressure is put on your blood vessels.

The good news is that eating less sodium doesn’t have to mean compromising on flavor. By preparing more of your meals at home, rather than dining out, you will automatically cut sodium out of your diet.

We’ve talked to the nutrition experts (aka dietitians) and have rounded up several flavorful recipes that are significantly lower in the sodium department than a typical restaurant version. You will notice that each of these recipes incorporates herbs and spices – contributing to enhanced taste.

1. Cauliflower Rice Burrito Bowl via No NonSense Nutritionist

Herbs and spices: cilantro, cumin, onion powder, garlic powder

rice bowl

2. Pumpkin Coconut Chicken Curry via Dishing Out Health

Herbs and spices: curry powder, coriander, ground ginger, chopped parsley, fresh garlic

curry

3. Vegan Savory Squash Stew via Shaw Simple Swaps

Herbs and spices: thyme, garlic powder, black pepper

stew

4. Spiced Plum Cauliflower Rice via Nutritioulicious

Herbs and spices: fresh garlic, ground cinnamon, ground pepper

plum

5. Chicken Cacciatore via Nutrition Starring YOU

Herbs and spices: black pepper

chicken

6. Tofu Patty Melt via The Nutrition Adventure

Herbs and Spices: smoked paprika, garlic powder

tofu

7. Kale, Persimmon, and Pecan Salad via Food, Pleasure & Health

Herbs and spices: fresh garlic, black pepper

kale

8. Classic Chicken Soup via Nutritioulicious

Herbs and spices: fresh parsley, fresh dill, fresh garlic, black pepper

soup