How to Cut Down on Salt

The world's major killer disease is cardiovascular disease (heart disease and stroke). Eating too much salt often results in getting high blood pressure, which is the number one risk factor for heart disease and stroke. Most of the salt we eat comes from already cooked and processed foods. Foods like bread, pizza, cereals, etc, so no matter how much you try to avoid adding salt to your food, you need to watch out from the salt that has already been added.

Steps

  1. Image titled Cut Down on Salt Step 1
    1
    Cut down on eating processed foods from restaurant chains and supermarkets.
  2. Image titled Cut Down on Salt Step 2
    2
    Simply using less salt in cookery can help reduce salt intake.
  3. Image titled Cut Down on Salt Step 3
    3
    Avoid putting salt on table when dining.
  4. Image titled Cut Down on Salt Step 4
    4
    Avoid adding salt to foods that were cooked with salt in them. Check the nutritional values on the item for more information.
  5. Image titled Cut Down on Salt Step 5
    5
    When using tinned foods like tinned lentils, avoid adding salt because they already have salt added.
  6. Image titled Cut Down on Salt Step 6
    6
    Simply eating a lot of vegetables and fruits can reduce salt intake in the body.
  7. Image titled Cut Down on Salt Step 7
    7
    You can make your own bread at home without salt or just a pinch of salt instead of going for already made bread in supermarkets.

Tips

  • Foods that can be high in salt include:
    • Pre-prepared seasoning and curry pastes
    • Tinned and instant soups and noodles
    • Ready made pickles and chutneys
    • Processed foods like pizza, sausages, burgers, pies, etc.
    • Tinned lentils, chickpeas, or vegetables in brine.

Article Info

Categories: Nutrition and Lifestyle Eating