1. Local Herbs and Spices

Nigeria and Africa are blessed with an abundance of herbs and spices. Locally available options like scent leaf (nchuanwu/efirin), utazi, curry leaves, and thyme can enhance soups, stews, and sauces without the need for extra salt. Spices such as ginger, turmeric, uziza seeds, and African nutmeg (ehuru) not only add flavour but also provide medicinal benefits.

Tip: Add fresh scent leaf to pepper soup or bean porridge for an aromatic, salt-free boost.

2. Garlic and Onion

Staples in many Nigerian kitchens, garlic and onion are natural flavour enhancers. They can be sautéed in palm oil or vegetable oil as a base for stews, beans, or sauces. Roasting garlic, in particular, adds a sweet-savoury flavour that makes meals taste rich even with less salt.

Tip: Combine onions, garlic, and ginger when making jollof rice for a deeper, healthier flavour.

3. Citrus Fruits (Lemon and Lime)

Citrus fruits grow widely in Africa and can be used to replace salt in many dishes. Lemon and lime juice add a tangy, refreshing taste that balances out flavours.

Tip: Instead of adding extra salt to grilled fish (like croaker or tilapia), squeeze fresh lime juice over it for flavour.

4. Vinegar and Local Fermented Flavours

In many Nigerian kitchens, fermented foods like locust beans (iru/ogiri) or fermented corn (ogi/pap) are part of traditional cooking. These provide strong, umami-like flavours that can reduce the need for salt. Vinegar, which is also affordable and widely available, can be added to salads or used for marinating meat and chicken.

Tip: Add iru to vegetable soup or okra soup. It adds a rich depth of flavour without needing extra salt.

5. Chilli Peppers and African Heat

From Cameroon pepper to scotch bonnet (atarodo), Africans love spice, and that's a good thing. Adding chilli, pepper flakes, or ground pepper not only gives food a bold kick but also reduces the craving for salty flavours.

Tip: Use ground dry pepper in beans or yam porridge for added taste without excess salt.

6. Nutritional Yeast and Seeds

While less traditional, nutritional yeast is gaining popularity and can be used as a healthy seasoning in urban African diets. Locally available seeds like sesame (beniseed) and egusi also add rich, nutty flavours to dishes, making meals satisfying without heavy salting.

Tip: Try sprinkling roasted beniseed on vegetable stir-fries as a crunchy seasoning.

Why This Matters for Africa

High blood pressure is one of the leading health issues in Nigeria and across Africa. The rise in processed foods, seasoning cubes, and salty snacks has worsened the situation. By rediscovering traditional herbs, spices, and natural flavour enhancers, we can return to healthier eating habits rooted in our culture.

Cutting down on salt does not mean eating bland food. From the aroma of scent leaf to the kick of Cameroon pepper and the richness of iru, Africa already has everything we need to cook delicious and healthy meals. Reducing salt is a small step with a big impact: it protects your heart, lowers blood pressure, and keeps you strong for the future.