Excessive salt intake has been linked to various health problems, including high blood pressure, heart disease, and stroke. While sodium is an essential nutrient, it’s crucial to consume it in moderation.
The good news is that there are several simple yet effective ways to reduce your salt intake without compromising on flavour.
According to Word Health Organisation (WHO), this is the following recommended salt intake:
For adults: WHO recommends that adults consume less than 5 g (just under a teaspoon) of salt per day (1).
For children: WHO recommends that the recommended maximum intake of salt for adults be adjusted downward for children aged two to 15 years based on their energy.
Let’s explore the practical strategies to help you lower your sodium consumption and embrace a healthier lifestyle by National Heart, Lung and Blood Institute:
Choose fresh foods over salty, processed foods
Eat more fruits and vegetables. Skip or limit frozen dinners and other high-sodium fare such as pizza, fast food, packaged mixes, and canned soups or broths. Choose fresh or frozen skinless poultry, fish, and lean cuts of meat rather than those that are marinated, canned, smoked, brined, or cured.
Use more herbs and spices
Boost flavour with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends instead of salt or salty seasonings like soy sauce, spice blends, or soup mixes. Start by cutting salt in half and work your way toward healthy substitutes.
Limit the condiments, “fixins,” and side dishes
Limit your use of condiments such as salad dressings, ketchup, barbecue sauce, and hot sauce. Even consider limiting low sodium versions of soy sauce and teriyaki sauce, which should be used as sparingly as table salt. And go easy on those “fixins” and salty side dishes such as pickles, pickled vegetables, olives, and sauerkraut.
Also see: Are deep fried foods really that bad for you?
