How To Reduce Salt In Diet

S To Help Reduce Your Daily Salt Intake

Mayo Clinic Minute: How to reduce salt in your diet

1. Choose whole, unprocessed foods and eat plenty of vegetables and fruit

The key to a heart healthy eating pattern is to base our diets on whole, minimally-processed foods with plenty of vegetables and fruit. These foods are generally lower in salt than processed foods. The more processing the more likely salt has been added along the way.

When doing your food shopping, about 40% of your trolley should be filled with vegetables and fruit. Fresh, frozen, canned fruit and vegetables are all great options. Just remember to drain the brine from canned vegetables.

2. Check food labels before you buy to help you choose less salty options

When you start comparing products, its surprising to see how the level of sodium can vary so much between similar products.

Check food labels using the Nutrition Information Panel to find foods with the lowest sodium per 100g.

To keep it simple when looking on a food label – LESS is BEST! Choose products which have the least amount of sodium per 100g.

Compare foods that are high in salt but also compare the packaged foods that you eat often . Although these foods contain moderate amounts of sodium, they can contribute a lot of salt to our diets which can add up quickly .

3. Take salt and salty sauces off the table so younger family members wont develop the habit of adding salt

4. Use herbs, spices, garlic and citrus in place of salt to add flavour to your food during cooking and at the table

How The Food Industry Is Tackling Salt

As far back as 1979, an advisory group commissioned by the Food and Drug Administration recommended that salts status as generally recognized as safe should be reconsidered. But the agency only asked the food industry to voluntarily reduce the amount of salt used in commercial foods. Now, at least, the amount of sodium in packaged foods has been added to nutrition labels, giving consumers a leg up if they take the time to compare brands before heading to the checkout counter.

The ongoing problem with salt is thoroughly discussed in an excellent book published last year, Salt Wars, The Battle Over the Biggest Killer in the American Diet, by Michael F. Jacobson, the former executive director of the Center for Science in the Public Interest, a consumer advocacy group based in Washington, D.C.

Without waiting for a regulatory hammer, Dr. Jacobson told me, some companies have made a real effort to lower the amount of sodium in their products. There are lots of tricks companies can use.

Foods High In Potassium

Potassium is found in many plant and animal foods. If you’re trying to flush excess sodium out of your body, you need to choose foods that have a high potassium-to-sodium ratio. According to Harvard Health Publishing, some good examples of these foods are:

  • A medium banana: 422 milligrams of potassium to 1milligram of sodium
  • 1/2 cup of cooked black beans: 305 milligrams of potassiumto 1 milligram of sodium
  • One medium orange: 232 milligrams of potassium to 1milligram of sodium
  • 3/4 cup of orange juice: 357 milligrams of potassium to 2milligrams of sodium
  • Dry roasted peanuts, 1 1/2 ounces: 280 milligrams ofpotassium to 3 milligrams of sodium

Always consult your doctor before increasing your potassium intake because doing so can be harmful to people with certain medical conditions and those taking diuretics and other medicines.

Read more: 5 Drinks That Pack a Potassium Punch

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At The Store/while Shopping For Food:

  • Choose packaged and prepared foods carefully. Compare labels and choose the product with the lowest amount of sodium you can find in your store. You might be surprised that different brands of the same food can have different sodium levels.
  • Pick fresh and frozen poultry that hasnt been injected with a sodium solution. Check the fine print on the packaging for terms like broth,saline or sodium solution. Sodium levels in unseasoned fresh meats are around 100 milligrams or less per 4-ounce serving.
  • Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium. Look for a reduced- or lower-sodium version.
  • Opt for canned vegetables labeled no salt added and frozen vegetables without salty sauces. When theyre added to a casserole, soup or other mixed dish, there are so many other ingredients involved that you wont miss the salt.
  • Look for products with the American Heart Associations Heart-Check mark to find foods that can be part of an overall healthy dietary pattern.

Why Your Body Needs Sodium

Reducing salt in your diet: Simple ways to reduce your ...

Sodium, or salt, is commonly used to add flavor to foods, but it has several other uses that can contribute to your overall health. Sodium is needed to help muscles properly contract and relax, and it’s necessary for the regulation of fluid in your kidneys to help prevent dehydration. Research shows that sodium is an essential nutrient involved in the maintenance of normal cellular homeostasis and in the regulation of fluid and electrolyte balance.

Read Also: No Sugar Diet Plan Menu

S You Can Take To Reduce Sodium

  • Try to cut back on foods high in sodium, such as deli-meat sandwiches, pizza, and burritos and tacos. Remember, its important to cut back both when eating at home and eating out in restaurants. If youre ordering a standard menu item at a chain restaurant, ask to see the written nutrition information and choose an option lower in sodium.
  • Compare products. Before you buy, check the Nutrition Facts label to compare the sodium content of packaged products . For example, data collected by the FDA shows that breads can vary from 300 mg to 700 mg per 100 grams of bread.
  • Aim to stay under the Daily Value for sodium. The DV for sodium is the recommended daily limit– your goal is not to exceed that amount. As a general guide: 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.
  • Expand your spice horizons. Try no-salt seasoning blends and herbs and spices instead of salt to add flavor to your food.

Ten Tips For Reducing Your Salt Intake

  • Eat more fresh vegetables and fruit which are naturally low in salt.
  • Cut back on salty packaged or processed foods such as potato chips and other salty snack foods, packet soups and sauces, pies, sausage rolls, sausages, pizzas, and ready-made meals.
  • Check food labels or use the FoodSwitch app to choose lower salt foods. On food labels, look for foods with less than 400mg of sodium per 100g. The best choices are foods with less than 120mg of sodium per 100g.
  • Buy ‘reduced-salt’ breads and breakfast cereals, or check the food label to find the lower salt option.
  • Cut back on processed meats such as bacon, ham, chorizo, and salami.
  • When cooking, limit salty sauces and condiments such as stock, soy and fish sauce, and table salt. Choose lower salt/sodium varieties if available.
  • Use herbs, garlic, and pepper as seasonings as they are naturally low in salt.
  • Take the salt shaker off the table.
  • Eat takeaway meals and foods only occasionally.
  • Follow the Australian Dietary Guidelines. For more information, see
  • Ms Rechter said reducing salt in the Australian diet was one of the most cost-effective ways to improve the health of Australia. “Research shows that reducing Australias salt intake by 30% would save 3400 lives a year and millions of dollars in healthcare,” she added.

    Media Contact: Helen Walsh, Senior Media Advisor. Call 03 9667 1319 or 0435 761 732 or email

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    High Sodium Intake And Blood Pressure

    The relationship between sodium intake and blood pressure is well established. Populations with a high average salt intake have higher average and higher levels of hypertension . Australians consume nearly double the amount of sodium that is recommended to reduce the risk of cardiovascular disease.Reducing the amount of salt you have will lower high blood pressure the extent depends on your age, current blood pressure and other factors such as the amount of exercise you do, body weight, stress and alcohol intake.

    People with high blood pressure, diabetes or chronic kidney disease and those who are older or overweight are particularly susceptible to the effect of too much sodium on blood pressure.There is strong evidence that sodium reduction lowers blood pressure in people with normal blood pressure and good evidence that consuming a diet low in sodium reduces blood pressure in children.

    Tips For Lowering Your Salt Intake

    How to Reduce Salt Intake – Low Sodium Diet Recipes

    While the link between salt and high blood pressure is still debated within the medical community, studies have shown that when people lower their salt intake, their blood pressure tends to decrease.

    Some people seem to be resistant to the negative effects of salt, while othersmost notably Black Americans and older populationsseem to be hypersensitive. Because we cannot predict individual sensitivity, limiting salt intake is a prudent step in preventing high blood pressure.

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    How To Reduce Salt In Diets

    Government policies and strategies should create environments that enable populations to consume adequate quantities of safe and nutritious foods that make up a healthy diet including low salt. Improving dietary habits is a societal as well as an individual responsibility. It demands a population-based, multisectoral, and culturally relevant approach.

    Key broad strategies for salt reduction include:

    • government policies – including appropriate fiscal policies and regulation to ensure food manufacturers and retailers produce healthier foods or make healthy products available and affordable
    • working with the private sector to improve the availability and accessibility of low-salt products
    • consumer awareness and empowerment of populations through social marketing and mobilization to raise awareness of the need to reduce salt intake consumption
    • creating an enabling environment for salt reduction through local policy interventions and the promotion of healthy food settings such as schools, workplaces, communities, and cities
    • monitoring of population salt intake, sources of salt in the diet and consumer knowledge, attitudes and behaviours relating to salt to inform policy decisions.

    Salt reduction programmes and programmes that promote fortification with micronutrients of salt, condiments or seasonings high in salt can complement each other.

    Salt consumption at home can be reduced by:

    Other local practical actions to reduce salt intake include:

    Is My Food Going To Taste Bland With Less Salt

    With less salt, you can taste your foods natural flavor, especially when you use cooking techniques and flavorful ingredients to enhance it.

    Over time, your taste buds can adjust to liking less salt. Studies show that when people follow a lower-sodium diet, they start to prefer it, and that the foods they used to enjoy taste too salty. Try it and see for yourself!

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    Portion Out Your Fluids

    Try to distribute your fluid consumption throughout your day. If you wake up and drink a bunch of coffee and water, you might not have much room for other fluids throughout the day.

    Budget the 2,000 mL throughout your day. For example, have 500 mL for breakfast, lunch, and dinner. This leaves with room for two 250 mL drinks between meals.

    Work with your doctor to determine how much you need to restrict your fluid intake.

    Revamping Your Eating Habits

    How to reduce salt in your diet?

    Changing individual diets also is an important component to reducing the overall salt intake of Americans.

    Here are some steps people can take to cut their sodium intake and improve their health, per the American Heart Association and the U.S. Centers for Disease Control and Prevention:

    Read food labels carefully when shopping to purposefully choose products low in sodium.Choose natural foods over processed products.Limit consumption of natural foods with high sodium levels, such as cheese, seafood and olives.Check the ingredients of the over-counter and prescription medications for their salt content.When preparing food at home, use less table salt for seasoning.When dining out, look for low-sodium foods on the menu and use pepper instead of salt for extra flavor.Follow the Dietary Approaches to Stop Hypertension diet.

    For people whose tastebuds always seem to crave salt, switching to other seasoning alternatives can help the weaning process, nutritionists say. Fresh lemon juice can be used to season fish and vegetables. There are plenty of spices and herbs that can boost flavoring, including Allspice, basil, bay leaves, caraway seeds, garlic, onion powder, chives, sage, thyme and paprika.

    Reducing salt is critical for improving blood pressure and reducing the risk of heart attack or stroke. Too much salt also can affect kidney function.

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    Misperceptions About Salt Reduction

    • On a hot and humid day when you sweat, you need more salt in the diet: There is little salt lost through sweat so there is no need for extra salt even on a hot and humid day, although it is important to drink a lot of water.
    • Sea salt is not better than manufactured salt simply because it is natural. Regardless of the source of salt, it is the sodium in salt that causes bad health outcomes.
    • Salt added during cooking is not the main source of salt intake. In many countries, about 80% of salt in the diet comes from processed foods.
    • Food does not need salt to have appealing flavour. It takes some time for a persons taste buds to adjust, but once they get used to less salt, one is more likely to enjoy food and notice a broader range of flavours.
    • Food has no flavour without salt. Whilst this may be true at first, taste buds soon become accustomed to less salt and you are more likely to enjoy food with less salt, and more flavour.
    • Foods high in salt taste salty. Some foods that are high in salt don’t taste very salty because sometimes they are mixed with other things like sugars that mask the taste. It is important to read food labels to find out sodium levels.
    • Only old people need to worry about how much salt they eat: Eating too much salt can raise blood pressure at any age.
    • Reducing salt could be bad for my health: Its very difficult to eat too little salt since there are so many everyday foods containing salt.

    Cold Cuts And Cured Meats

    These processed meats include bacon, ham, salami, sausage, hot dogs, and deli or luncheon meats. Not only are they high in sodium chloride , they also contain sodium nitrate as a preservative, which further boosts the sodium count.

    Smart swap: Cook your own fresh chicken or turkey breast to slice up for sandwiches.

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    Top 6 Foods To Relieve Period Pain

    Some of the best food for period pain are light foods, healthy fruits, and vegetables that aren’t heavy for your stomach. Vegetables, fruits, whole grains, legumes, nuts, and seeds can help decrease inflammation in the body which can help in menstrual cramps.

    The good news is the best foods to relieve period pain can often be found in your fridge! Top health foods on this list are very common and can be of great choice when youre looking for what to eat when you have menstrual cramps.

    From Banana To Watermelon: Foods To Control High Blood Pressure

    Reduce salt in your diet [How and Why]

    11. Change your cheese and butter. Opt for fresh mozzarella or cheeses marked low-sodium. Replace salted butter with unsalted butter.

    12. Revamp your pizza. The big concerns about a pizza dont stop at its high saturated fat content, refined flour consumption and humongous calories. Did you know that one slice may have up to 760 milligrams of sodium? Now do the math. Even a few slices can send your sodium intake skyrocketing. So top your slices with more veggies and less cheese, and swap in a salad for some of your slices.

    13. Soup is good for you, but only if made the right way. Canned soups are sodium loaded. So ideally make a big batch of your own and freeze the leftovers, or add lots of additional veggies to canned or packet soups to add more potassium and get the sodium per serving down.

    14. Keep a sodium diary to help you decide which foods to decrease or eliminate. You may be surprised at how much sodium you consume each day.

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    Health Benefits Of A Low Sodium Diet

    A diet high in sodium has been connected to an increased risk for high blood pressure. High blood pressure is when the pressure of your blood against the walls of your arteries is too strong. This can lead to serious health problems. Reducing the amount of sodium in your diet can:

  • Lower your blood pressure. The amount of fluid in your blood decreases, which leads to lower blood pressure.
  • Reduce your risk of a heart attack. By managing high blood pressure, you relieve the pressure and potential damage to your heart. This reduces your chance of a heart attack.
  • Lower your LDL cholesterol. High blood pressure is one of the factors in metabolic syndrome. This includes having a high cholesterol reading. Packaged foods high in sodium tend to be high in cholesterol as well.
  • Prevent congestive heart failure. When your heart must pump harder to push your blood through your blood vessels it can lead to heart failure.
  • Your blood vessels in the kidneys can become weakened and narrowed. This can cause kidney failure.
  • Prevent your chance of stroke. The decreased blood flow to your brain can put you at an increased risk for a stroke.
  • Lessen the chance of a brain aneurysm. When your blood pressure remains high it can cause the blood vessels in your brain to weaken. You can experience a brain bleed with life-threatening consequences.
  • Reduce your risk of diabetes. A diet that is high in packaged or convenience foods will increase your chance of having diabetes.
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