We are conscious of our salt/sodium intake (even though we have not been told to reduce our sodium intake) and always check the level of salt (as well as other things on the nutritional panel) when making purchase decisions. With the types of food we often eat (Asian dishes possibly 2-3 times per week), it is difficult to get ingredients to a meal that are low in sodium.
Most Asian sauces (soy sauce, vinegar, cooking wines, bean pastes, curry pastes etc) are high in salt and sometimes it is not possible to get a low salt option (all options may still have very/extreme high sodium levels)… So what we do is restrict the amount of sauce added to the food being prepared for the meal and also beef up the spices added to compensate for any loss in flavour enhancement. This might mean adding a few extra cloves of garlic, an extra cinnamon stick, a few more star anise, extra ginger etc). We also carefully measure any added sauces using a measuring teaspoon/tablespoon so that we control the amount of sodium added (we used to be more casual about adding sauce and would add a glug or two. We have noticed that Asian dishes taste okay when limited sauce is used and we beef up the spices. Unfortunately the Asian dishes are not the same if the sauces are not added, as they contribute to the depth of flavour and flavour profile on the tongue.
In our case, it is not possible to have an Asian meal without some salt contribution from the ready made sauces…but we try the moderation approach instead.
We also make our own foods such as dumplings so that we can control the amount of salt added (bought ones usually have salt and potentially sodium flavour enhancers added…while home made ones the vegetables (mushrooms/cabbage) herbs (Chinese chives) or spices (ginger/garlic) are used in combination to avoid the addition of salt.
We do enjoy our food, which we have a very diverse and international broad palette and now tend to notice many foods either pre-prepared or bought at restaurants have a salty taste.
We also don’t add salt to water used for boiling rice, pasta or vegetables and never season meat with salt when cooking (we do however season heavily with pepper or other spices).
We do also have the odd higher salt/sodium meal (at restaurants or at friends places), but these are infrequent and not the norm. We also don’t eat at the major fast food outlets which have many products containing elevates salts (fats and sugars).