Need to cut down on salt? We've got you

1 | 5   Chili/Cayenne – You can get these as sauces, but that’s where the salt content is high. Stick with the powder version or dried flakes; whole chilies or cayenne if you like your food hot.

2 | 5   Cumin – There is a reason that this is the second most used spice in the world. Cumin, especially as fresh, whole seeds, provides an earthy and smoky flavour to your foods. Try with meat, beans or rice.

3 | 5   Paprika – Lighter on the heat than cayenne, paprika is also sweeter. It combines well with garlic, so add it to chicken, lamb or fish, baked sweet potato, beans or eggs.

4 | 5   Oregano – An aromatic spice, oregano leaves can be added whole or chopped to marinate meats and seafood before they hit the grill; on eggs, bread and casserole dishes.

5 | 5   Dill – A potent spice, dill has strong attributes like fennel and celery and is significantly more effective fresh versus dried. Try adding some to cheeses, omelettes, seafood or steak.