5 Simple Ways to Decrease Salt Intake

5 Simple Ways to Decrease Salt Intake

High salt intake contributes to high blood pressure, which can potentially lead to heart attacks and stroke.

Most people surpass the recommended daily limit of 2,300mg of sodium; the body only needs 1,200mg – 1,500mg to function. Unfortunately, salt can be difficult to avoid as the majority of salt we consume comes from unsuspecting foods.

The good news is there are a few easy ways to cut down on that salt intake:

Sub salt for other seasonings

Flavour your food with herbs and spices rather than salt, including oregano, basil, thyme, and pepper. Garlic and lemon are other healthy, flavour boosting alternatives.


Less processed foods

The more you can avoid things that come in can, box, or bag, the better, as these foods often contain high salt contents. Fresh foods don’t contain added salts, and are lower in sodium that pre-packaged goods.

Double-check the nutrition labels

When in doubt, refer to the nutrition label so you know exactly how much sodium is in a single serving size as indicated on the top of the label. It’ll also tell you the percentage of the daily value of sodium it has.

Related: Why You’re Eating More Salt Than You Think

Opt for low-sodium items

Always keep an eye out for reduced or low sodium alternatives of your go-to foods!

Beware of salt and sodium in disguise

Some common food compounds increase the sodium content in your food. Be aware of monosodium glutamate (MSG), baking powder, baking soda, disodium phosphate, and sodium nitrate or nitrite in your food products, which you can see on the nutrition label.

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