Are you eating too much salt? 7 tips how to reduce salt intake.

Here are 7 tips to help reduce your salt intake and help you maintain a healthy lifestyle.

1. Eat more wholefoods that are naturally lower in salt, for example focus on fresh fruits, vegetables, and whole grains. Furthermore, when choosing proteins, opt for the fresh, plain varieties for example chicken, salmon and lean red meat cuts versus packaged meats that have added sauces or marinades, or processed varieties.
2. Reduce consumption of processed foods. Approximately 75-80% of the salt we consume in our diet comes from packaged and processed foods like packed snacks e.g. chips and crackers, condiments, dressings, ready-made meals and fast foods.
3. Read nutrition labels and opt for low-salt varieties. The nutrition information panel and ingredients list will tell you how much salt is in the product. Also, when comparing the sodium levels of similar foods e.g. different types of bread, always use the per 100g column. This way you can work out the percentages, which is a better way to compare. Serving sizes are dictated by the manufacturer and are often different from each other. 
4. Limit your consumption of processed meats. Another strategy on how to reduce salt in food is limiting processed meats in your diet. Ham, bacon, salami, sausages, hot dogs and other deli meats are very high in salt and have also been linked to an increased risk of bowel cancer. Where possible, limit your consumption of processed meats and swap for fresh, lower salt alternatives such as chicken, salmon, tuna or plant-based varieties such as legumes or eggs.

5. Use herbs and spices to flavour food instead of salt – Flavour without compromise! Reducing salt doesn’t mean sacrificing flavour. Here’s how to cook delicious meals with less sodium:
   • Herbs and Spices: Use a variety of herbs and spices like basil, rosemary, and cumin to enhance the flavour of your dishes without added salt.
   • Acidic Ingredients: Add a splash of lemon juice or vinegar to dishes to brighten flavours and reduce the need for salt.
   • Low-Sodium Alternatives: Choose low-sodium versions of soy sauce, broth, and canned goods.

6. Reduce salt and (salty sauces) at the dinner table. During mealtimes, keep the saltshaker in the pantry rather than offering it on the dinner table. While it may sound simple, it’s an easy way to reduce your intake of salt, and also role model healthy habits for your family too. This rule should also be applied to sauces.

7. Making Smart Choices When Eating Out. By being mindful of your choices, you can enjoy dining out while managing your sodium intake. It’s all about making informed decisions and communicating your preferences. Restaurant meals and fast food options typically contain much more salt compared to meals you would prepare at home. When dining at a restaurant, you can still be mindful of your intake of salt by asking for a side salad with dressing on the side, asking for no salt to be added to your meal and avoiding adding salt and sauces at the table. Here are strategies for making healthier choices:

• Request No Added Salt: When ordering, ask for no added salt and sauces on the side so you can control the amount used.
• Choose Fresh Options: Choose dishes made with fresh ingredients rather than processed foods, which often contain higher levels of sodium.
• Review Menus Carefully: Look for menu items labelled as “low sodium” or “heart healthy.” Avoid fried and heavily salted items.

By following these tips, you can maintain a healthy diet and manage your sodium intake effectively.