Step1
Stop cooking with salt. You may be surprised at just how much flavor you can add to a meal. Depending on the type of meal you’re making, try substituting salt for pepper, garlic powder, onion powder, basil, oregano, celery seed, sage, and dill. Lemon juice and apple cider vinegar add a tasty kick to vegetables. And nutritional yeast adds a nice savory flavoring to sauces and stews. And simply omit salt (with no substitute) from recipes when you’re baking. After all, you’re not going to miss half a teaspoon of salt in a chocolate cake.
Step2
Remove the salt shaker from the table. Replace it with a seasoning of your own, such as a combo of garlic powder, onion powder and lemon pepper.
Step3
Read labels carefully when shopping at the grocery store. Compare brands for each item and choose the one with the lowest sodium content. Whenever possible, choose sodium-free varieties, especially in canned goods. If all you can find are regular canned goods, rinse the vegetables or fruit in water to remove as much excess salt as possible.
Step4
Limit or eliminate the saltiest of foods, such as canned meats and fish, ham, bacon and sausage, salted nuts and peanut butter, chips, olives, cheese, and pickles.
Step5
Choose fresh over prepared and packaged meals, which is where the majority of our salt intake comes from. Instead, buy foods as fresh as possible and make your meals from scratch--salt-free.
Step6
Avoid salty condiments, like soy sauce, steak sauce, tamari and Worcestershire sauce.
Step7
Make your own salad dressing. You can find recipes online or experiment with your own. Try a combo of extra-light virgin olive oil, apple cider vinegar, dill, garlic and pepper.
Step8
Stay away from fast food. It is sky-high in salt content (not to mention fat).
Novice 
