When flavoring foods, "the idea is not to make things salty, it's to make them palatable," says Morton Satin, director of technical and regulatory affairs at the Salt Institute in Alexandria, Virginia. Slash sodium by replacing salt with herbs and spices. Sprinkle a table-salt substitute (like the one at left) over vegetables, pasta, or popcorn.

Salt-free seasoning

1 teaspoon paprika
1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon ground black pepper
1 teaspoon ground red pepper
1 teaspoon celery seed
1 teaspoon ground cumin
1 teaspoon dried lemon peel

Blend all ingredients and fill a large-holed shaker with the mixture. Makes about 3 tablespoons.