Excessive salt intake is a leading risk factor for high blood pressure, stroke, heart disease, and other health problems. According to the World Health Organization (WHO), most adults consume twice the daily recommended amount of salt.

The recommended daily intake of salt is less than 5 grams (or one teaspoon). However, most people consume more than 9 grams per day. Fortunately, reducing salt intake is possible and can improve overall health and well-being. In this article, we’ll discuss how to reduce salt intake for a healthier lifestyle.

1. Read Food Labels

One of the simplest ways to reduce salt intake is to read food labels. Many processed foods and packaged snacks contain high amounts of sodium. When purchasing foods at the grocery store, check the labels for sodium content.

Choose foods with lower sodium levels and avoid those with high sodium content. Be wary of terms like “low-sodium,” which may still contain a significant amount of salt.

2. Cook From Scratch

Another way to reduce salt intake is to cook meals from scratch whenever possible. This allows you to control the amount of salt in your meals. When preparing meals, use herbs and spices to add flavor instead of salt.

Experiment with different herbs and spices, and you’ll find that you don’t even miss the salt.

3. Use Salt Alternatives

When seasoning food, try using salt alternatives, such as potassium chloride. This can be a great way to reduce sodium intake without sacrificing flavor.

However, it’s important to be aware of potential health risks associated with excessive potassium intake, particularly for those with kidney problems. Speak to your healthcare provider before using salt alternatives.

4. Limit Eating Out

Eating out at restaurants or fast-food chains can be a significant source of salt in a person’s diet. Many restaurant meals contain extremely high levels of sodium.

When eating out, choose restaurants that offer healthy options with low sodium levels. Additionally, ask for dressings, sauces, and condiments on the side, so you can control the amount of salt in your meal.

5. Increase Fruit and Vegetable Intake

Eating more fruits and vegetables can also help reduce salt intake. Fruits and vegetables are low in sodium and high in potassium, which can help regulate blood pressure.

Incorporate more fruits and vegetables into your diet, such as leafy greens, berries, avocados, and squash. These are all tasty and nutrient-dense options.

6. Choose Low-Sodium Alternatives

When shopping for groceries, choose low-sodium versions of food products when available. For example, choose low-sodium canned vegetables, broths, and soups.

Additionally, be mindful of other sources of sodium, such as cheese, deli meats, and canned goods. Look for low-sodium alternatives and be mindful of portion sizes.

7. Be Mindful When Adding Salt

Another useful way to reduce salt intake is simply to be mindful of when you add salt. When cooking or seasoning food, start with less salt than the recipe calls for. Taste the food as you go and add salt gradually until you’re satisfied.

Consider other ways to add flavor, such as black pepper, garlic powder, or lemon juice.

8. Stay Hydrated

Drinking plenty of water can also help reduce salt intake. Drinking water helps flush excess salt and other toxins from the body. Additionally, it can help you feel fuller and reduce the urge to snack on salty foods.

Aim to drink at least eight glasses of water per day, and more if you’re physically active.

9. Be Patient

Reducing salt intake can take time, and it can be challenging to adjust to foods with less salt. However, it’s important to be patient and consistent. Gradually reduce salt in your meals and be open to new and healthier food options.

Over time, you’ll find that your taste buds adjust, and you may even prefer low-sodium options.

10. Consult With a Professional

Finally, it’s always a good idea to consult with a healthcare professional or registered dietitian before making significant dietary changes, particularly if you have underlying health problems.

They can give you personalized advice and help you create a meal plan that works for you.

Conclusion

Reducing salt intake can improve overall health and reduce the risk of high blood pressure, stroke, and heart disease. By following these tips for reducing salt intake, you can enjoy a healthier lifestyle and may even discover new and tasty foods.