Reduce your salt intake

Reducing salt intake has an array of positive benefits to one’s health. It helps lower blood pressure and decreases the risk of heart disease and stroke. It also improves overall health and well-being, boosting energy levels. In addition, it promotes healthier skin, hair, and nails. Try the following simple and effective tips to lower your salt consumption and lead to a healthier, more balanced diet.

Start small

Gradually reduce your salt intake by cutting back just a little each day. Aim for the recommended daily limit of 5-6 grams (about 1 teaspoon).

Read labels carefully

Check the nutrition labels on food packaging to determine sodium content. Choose products labelled as “low-sodium,” and be cautious of items like tinned soups and sauces, which often contain high levels of salt.

Cook your meals at home

Preparing meals yourself allows you to control how much salt is added. Opt for recipes that use natural flavour enhancers and steer clear of overly processed seasonings.

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Use herbs and spices for flavour

Enhance the taste of your food with herbs and spices such as turmeric, thyme, rosemary, or garlic powder. These alternatives help reduce the need for extra salt.

Limit processed foods

Processed foods, ready-made frozen meals, and packaged snacks, are often high in salt. Whenever possible, choose fresh, whole foods instead of processed options.

Use salt-free seasonings

Experiment with salt-free blends, lemon juice, or vinegar to add flavour without any additional salt.

Rinse canned foods thoroughly

Many tinned goods, such as vegetables, contain added salt. A quick rinse under running water can help remove excess sodium.