More Herbs, Less Salt Day: Why Flavor Doesn’t Need a Shaker

Every year on August 29, we’re invited to rethink flavor. It’s National More Herbs, Less Salt Day, which is basically a love letter to fresh basil, fragrant rosemary, and every leafy little powerhouse hiding in your garden or spice rack.

The idea is simple: we rely way too much on salt to make food taste good, when herbs can do the job—often better. Salt may be quick and easy, but it comes with baggage: bloating, water retention, high blood pressure, and bigger risks down the line. Herbs, on the other hand, bring bright, layered flavors plus a dose of antioxidants and nutrients. Translation: they’re doing more for you than just making dinner taste good.

How Much Salt Are We Actually Eating?

The American Heart Association recommends no more than 2,300 milligrams of sodium per day. That’s about one teaspoon of salt. One. Teaspoon.

Now think about your morning bagel with cream cheese, that “light” canned soup for lunch, and the handful of pretzels you snack on at work. You’ve probably hit your daily limit before dinner even hits the table. And while salt makes everything taste instantly better, overdoing it can quietly raise your blood pressure and strain your heart over time.

Herbs: Flavor with Benefits

Here’s where herbs swoop in. They add depth, freshness, and personality to food—without any of the fallout that comes with excess sodium. Each one has its own magic trick:

• Basil – Sweet and slightly peppery, it can make even a plain tomato taste like summer.

• Rosemary – Warm and woodsy, it transforms roasted potatoes or chicken into something you want to linger over.

• Thyme – Delicate but persistent, it weaves into soups, meats, and vegetables seamlessly.

• Oregano – Bold and earthy, it brings that cozy, familiar Italian flavor without a single grain of salt.

• Parsley, dill, cilantro – Fresh finishes that brighten a dish at the very last moment.

The key isn’t to think of herbs as a one-for-one replacement for salt—it’s about letting them build layers of flavor so you don’t feel like anything’s missing. Start small, taste as you go, and you’ll notice your dishes developing complexity instead of just sharpness.

Easy Flavor Swaps to Try Tonight

• Swap salted butter on corn for a drizzle of olive oil with chili flakes and lime zest.

• Trade store-bought seasoning packets for a homemade blend of garlic powder, smoked paprika, and thyme.

• Sprinkle fresh chives and dill on scrambled eggs instead of reaching for the salt.

• Roast vegetables with rosemary and garlic—the aroma alone will convince you salt’s unnecessary.

Of course, a pinch of salt has its place—it’s often the spark that brings all the other flavors in a dish to life. The trick is being mindful of how much we use, and letting herbs do more of the heavy lifting when it comes to adding depth and excitement.

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So today, give your salt shaker a little rest. Let basil, thyme, and rosemary take the stage. You’ll discover that the most exciting flavors don’t always come from a crystal—they often come from a leaf.