Serious Eats: Talk
Half the Salt - Double the Pepper
Many recipes include 1/2 teaspoon salt and 1/4 teaspoon pepper. Try switching the proportions and using 1/4 teaspoon salt and 1/2 teaspoon pepper. You may not easily notice the difference because pepper, like salt, is a flavor enhancer. If you do notice, you may like the taste. After a few weeks, my taste buds have become accustomed to less salt, and now a recipe made with the full measure of salt tastes too salty.
Medical research indicates that reducing salt intake could be beneficial. The Food and Drug Administration, California, New York City, and the American Heart Association are all taking steps to encourage reducing the amount of salt in food.
I think I have seen a drop of a couple of pounds on the scale and five or ten points in blood pressure tests due to a reduction in sodium. That may not sound like much, but it might be enough to avoid a heart attack or stroke.
Other Flavor Enhancers
To compensate for reducing salt, try increasing other flavor enhancers such as herbs, spices, hot pepper sauce, vinegar, and lemon or lime juice. If you are not sensitive to it, try a small dash of MSG which can enhance the flavor of food more than a much larger amount of salt.