How to Reduce Your Salt Intake and Take Control of Your Diet

 

Salt is an essential ingredient in our diet, but consuming too much of it can lead to health problems such as high blood pressure, heart disease, and stroke. According to the World Health Organization (WHO), most people consume double the recommended 5g of daily salt intake . Shockingly, about 70-75% of all salt consumed is hidden in processed foods or other products of the food industry, with people adding the remaining 25-30% at the table .

The good news is that you can take control of your salt intake by following these simple steps:

1. Check the Labels

When you’re grocery shopping, make sure to read the labels on the packaged foods you’re buying. Look for the sodium content and choose products with lower sodium levels. The WHO has released a new set of global benchmarks for sodium levels in more than 60 food categories that will help countries reduce sodium contents in foods to improve diets and save lives 1.

2. Cook More at Home

Cooking your meals at home gives you complete control over the ingredients you use. You can choose fresh ingredients and avoid processed foods that are high in sodium.

3. Use Herbs and Spices

Instead of using salt to add flavor to your food, try using herbs and spices. They add flavor without the added sodium.

4. Be Mindful of Condiments

Condiments such as ketchup, mustard, and soy sauce are high in sodium. Be mindful of how much you’re using and try to find low-sodium alternatives.

5. Take It Slow

Reducing your salt intake can be challenging, but it’s important to take it slow. Gradually reduce the amount of salt you’re consuming and your taste buds will adjust over time.

By following these simple steps, you can take control of your diet and reduce your salt intake. Remember, small changes can make a big difference in your health.

Reference:

1. who.int

2. heart.org

3. healthdirect.gov.au