How can you effectively reduce sodium in your diet. What are the best ways to lower salt consumption for better heart health. Which foods should you avoid to decrease sodium intake. Why is limiting sodium crucial for maintaining healthy blood pressure.

The Importance of Sodium Reduction for Heart Health

Sodium plays a crucial role in maintaining proper bodily functions, but excessive intake can lead to serious health issues. High blood pressure, a common consequence of excessive sodium consumption, affects approximately half of the adult population in the United States. This condition can significantly increase the risk of heart disease, one of the leading causes of death worldwide.

Why does sodium have such a profound impact on our cardiovascular system? When we consume too much sodium, it causes our bodies to retain water, increasing the volume of blood in our vessels. This, in turn, forces our heart to work harder to pump blood throughout the body, resulting in elevated blood pressure. Over time, this increased pressure can damage blood vessels, promote the buildup of plaque in arteries, and strain the heart muscle.

Understanding Recommended Sodium Intake

The American Heart Association recommends that adults consume no more than 1,500 mg of sodium daily. This guideline aims to help individuals maintain healthy blood pressure levels and reduce their risk of cardiovascular complications. However, achieving this goal can be challenging, especially considering that over 70% of sodium intake in the United States comes from packaged, prepared, and restaurant foods.

Fresh Fruits and Vegetables: The Foundation of a Low-Sodium Diet

One of the most effective strategies for reducing sodium intake is to incorporate more fresh fruits and vegetables into your diet. These natural, unprocessed foods are typically low in sodium and rich in essential nutrients, making them an ideal choice for those looking to improve their heart health.

• Choose a variety of colorful fruits and vegetables to ensure a wide range of vitamins and minerals
• Opt for fresh produce whenever possible
• When fresh isn’t available, choose frozen vegetables over canned options, as they generally contain less sodium

Can frozen vegetables be as nutritious as fresh ones? In many cases, yes. Frozen vegetables are often flash-frozen at peak ripeness, preserving their nutritional content. They can be an excellent alternative to fresh produce, especially when certain fruits or vegetables are out of season.

Lean Proteins: A Heart-Healthy Choice

Selecting the right protein sources is crucial when aiming to reduce sodium intake. Fresh chicken, fish, and other lean proteins are excellent options for those looking to maintain a heart-healthy diet while keeping sodium levels in check.

Low-Sodium Protein Options

• Fresh or frozen fish (without added salt)
• Skinless chicken or turkey breast
• Lean cuts of beef or pork
• Eggs
• Tofu and tempeh
• Legumes (dried or low-sodium canned varieties)

Are red meats always high in sodium? Not necessarily. While many processed red meats (like bacon and sausage) are high in sodium, fresh cuts of beef or pork can be relatively low in sodium. The key is to choose fresh, unprocessed meats and prepare them without adding excessive salt.

Herbs and Seasonings: Flavorful Alternatives to Salt

Reducing sodium doesn’t mean sacrificing flavor. By swapping salt for fresh herbs and seasonings, you can create delicious, heart-healthy meals that tantalize your taste buds without putting your cardiovascular health at risk.

Herb and Seasoning Ideas

1. Basil: Great for Italian dishes and salads
2. Thyme: Pairs well with poultry and fish
3. Rosemary: Excellent for roasted meats and vegetables
4. Cilantro: Perfect for Mexican and Asian cuisines
5. Garlic and onion powder: Versatile seasonings for various dishes
6. Lemon or lime juice: Adds brightness to many recipes
7. Vinegars: Balsamic, apple cider, or rice vinegar can enhance flavors

Did you know that growing your own herbs can be both cost-effective and beneficial for your health? Many herbs thrive in home gardens or even in small pots on a windowsill. This allows you to have fresh, flavorful herbs on hand whenever you need them, making it easier to reduce your reliance on salt for seasoning.

Navigating Processed and Fast Foods

Processed and fast foods are often the biggest culprits when it comes to excessive sodium intake. While it’s best to limit these foods in your diet, there are strategies you can employ when you do consume them to minimize your sodium intake.

Tips for Reducing Sodium from Processed Foods

• Read nutrition labels carefully and choose lower-sodium options
• Look for products labeled “low sodium” or “no salt added”
• Rinse canned vegetables and beans to remove excess sodium
• Choose fresh or frozen vegetables over canned when possible
• Prepare homemade versions of typically high-sodium foods (e.g., soups, sauces)
• When eating out, ask for sauces and dressings on the side

Is it possible to find low-sodium options at fast-food restaurants? While it can be challenging, many fast-food chains now offer healthier, lower-sodium alternatives. Look for grilled options instead of fried, choose salads with dressing on the side, and opt for water or unsweetened beverages instead of sodas.

The Art of Reading Food Labels

Becoming proficient in reading and understanding food labels is a crucial skill for anyone looking to reduce their sodium intake. By knowing what to look for, you can make informed choices about the foods you purchase and consume.

Key Elements to Look for on Food Labels

1. Serving size: Ensure you’re comparing sodium content based on equivalent serving sizes
2. Sodium content per serving: Look for foods with less than 140 mg of sodium per serving
3. Percent Daily Value (%DV): Aim for foods with a sodium %DV of 5% or less
4. Ingredient list: Watch for sodium-containing ingredients like salt, sodium bicarbonate, and monosodium glutamate (MSG)

What’s the difference between “low sodium” and “reduced sodium” labels? “Low sodium” means the product contains 140 mg or less of sodium per serving, while “reduced sodium” indicates that the product has at least 25% less sodium than the regular version. Always check the nutrition facts panel to confirm the actual sodium content.

Cooking Techniques for Low-Sodium Meals

Adopting certain cooking techniques can help you create flavorful, low-sodium meals at home. By focusing on natural flavors and using alternative seasoning methods, you can significantly reduce your sodium intake without sacrificing taste.

Low-Sodium Cooking Strategies

• Roasting or grilling vegetables to enhance their natural flavors
• Using citrus zest or juice to add brightness to dishes
• Experimenting with different vinegars for acidity and depth
• Incorporating aromatic vegetables like onions, garlic, and celery
• Using salt-free spice blends or creating your own
• Marinating meats in herb-infused oils for added flavor

How can you enhance the flavor of soups and stews without adding salt? Try simmering your soups and stews with a Parmesan cheese rind. It adds a savory, umami flavor without significantly increasing the sodium content. Remember to remove the rind before serving.

The Role of Potassium in Sodium Balance

While reducing sodium intake is crucial, increasing potassium consumption can also help maintain a healthy sodium-potassium balance in the body. Potassium helps counteract the effects of sodium on blood pressure by promoting sodium excretion through urine.

Potassium-Rich Foods to Include in Your Diet

1. Bananas
2. Sweet potatoes
3. Spinach and other leafy greens
4. Beans and lentils
5. Avocados
6. Salmon and other fatty fish
7. Greek yogurt

Can increasing potassium intake help lower blood pressure? Yes, studies have shown that increasing potassium intake can help lower blood pressure, especially in people with hypertension. However, it’s important to consult with a healthcare provider before significantly increasing potassium intake, particularly if you have kidney problems or are taking certain medications.

Gradual Sodium Reduction: A Sustainable Approach

Drastically cutting sodium from your diet overnight can be challenging and may lead to temporary dissatisfaction with food flavors. A more sustainable approach is to gradually reduce sodium intake over time, allowing your taste buds to adjust to lower salt levels.

Steps for Gradual Sodium Reduction

• Start by cutting your current sodium intake by 25%
• Use half the amount of salt you normally would in recipes
• Slowly increase the use of herbs and spices as you decrease salt
• Give your taste buds time to adjust (usually about 6-8 weeks)
• Continue to reduce sodium intake gradually until you reach your target

How long does it take for taste buds to adapt to lower sodium levels? While individual experiences may vary, most people find that their taste buds adjust to lower sodium levels within 6-8 weeks. During this time, you may find that foods you once enjoyed now taste too salty, indicating that your palate is becoming more sensitive to salt.

The Impact of Hydration on Sodium Balance

Proper hydration plays a crucial role in maintaining a healthy sodium balance in the body. Adequate fluid intake helps flush excess sodium from your system and supports overall kidney function.

Hydration Tips for Sodium Balance

1. Aim for at least 8 glasses (64 ounces) of water per day
2. Choose water over sugary or caffeinated beverages
3. Infuse water with fruits or herbs for added flavor without sodium
4. Consume water-rich foods like cucumbers, watermelon, and lettuce
5. Monitor urine color (pale yellow indicates good hydration)

Does drinking more water directly lower sodium levels in the body? While increased water intake doesn’t directly reduce the amount of sodium you consume, it does help your body maintain proper fluid balance and assists the kidneys in flushing out excess sodium. This can contribute to better blood pressure control and overall cardiovascular health.

Monitoring Progress and Seeking Professional Guidance

As you work to reduce your sodium intake, it’s important to monitor your progress and seek professional guidance when needed. Regular check-ups with your healthcare provider can help ensure that your efforts are having the desired impact on your blood pressure and overall health.

Steps for Monitoring Sodium Reduction Progress

• Keep a food diary to track sodium intake
• Regularly measure and record your blood pressure
• Schedule periodic check-ups with your healthcare provider
• Consider using a home blood pressure monitor for more frequent measurements
• Be aware of how your body feels as you reduce sodium (e.g., changes in swelling, headaches)

When should you consult a healthcare professional about your sodium intake? It’s advisable to consult with a healthcare professional if you have high blood pressure, heart disease, kidney problems, or if you’re unsure about the appropriate sodium intake for your specific health needs. They can provide personalized guidance and help you develop a tailored plan for sodium reduction.

By implementing these strategies and staying committed to your health goals, you can significantly reduce your sodium intake and improve your cardiovascular health. Remember, small changes can lead to significant improvements over time. Stay consistent, be patient with yourself, and celebrate the positive steps you’re taking towards a healthier lifestyle.

How to reduce sodium intake? Take 5

About half of the adult population of the U.S. has high blood pressure, and 20 percent of Americans received recommendations on ways to lower it. You likely know many people, maybe yourself included, who need to know how to reduce sodium intake. Limiting sodium in your diet helps keep your heart healthy.

Sodium is a mineral that helps maintain kidney function and balance your bodily fluids. But too much sodium pulls water inside of your blood vessels, increasing the amount of blood your vessels must pump throughout your body, resulting in high blood pressure. Over time, high blood pressure damages the heart, injures blood vessels and increases plaque in the arteries. If left untreated, high blood pressure is one of the leading causes of heart disease.

Find a cardiologist to help determine if biological factors such as age, weight, race and sex make you more likely to experience sodium-related heart issues (especially if you limit your sodium consumption and still have high blood pressure. )

Just a (recommended) dash

More than 70% of the sodium we consume in the United States comes from packaged, prepared and restaurant foods. Reducing sodium might seem difficult, especially when homemade classics, such as a shrimp po’boy, are considered extremely high in sodium—6,440 mg.

Managing your sodium levels starts with understanding the recommended sodium intake: The American Heart Association recommends the average adult consume no more than 1,500 mg of sodium daily.

Now that you have a goal in mind, it’s time to get excited about the easy, tasty ways you can reduce the amount of sodium in your diet.

1. Eat Fresh Fruits and Vegetables

The best way to reduce sodium intake is to eat a diet rich in fresh fruits and vegetables. When fresh isn’t available, opt for frozen vegetables over canned, which typically have a much higher sodium content.

2. Choose Lean Protein

Fresh chicken, fish, and other lean proteins are great heart-healthy options low in sodium. Red meats and smoked or cured meats tend to have a higher sodium content.

3. Swap Salt for Fresh Herbs and Seasoning

Reduce the sodium in your cooking by swapping salt for seasoning. Avoid high-sodium blends, and use fresh herbs and aromatics, such as garlic, onions and citrus juices. Generations have relied on the Holy Trinity: onion, green pepper and celery.

Grow your own herbs for some DIY low-sodium flavor. Sweet basil, bay leaf, thyme, tarragon, and oregano are just a few of the herbs that prefer the warm, NOLA climate.

4. Pass on Processed and Fast Foods

As the greatest culprit of excess sodium, processed and fast foods should be eaten sparingly. Reduce your sodium intake by limiting processed items, including lunch meat, boxed rice mixes, and frozen or prepared meals in your diet.

Sometimes busy schedules and big families make it difficult to forgo prepared foods altogether. When you need to use them, search for prepared foods that are limited to 600 mg of sodium per meal.

5. Read the Label

It’s impossible to avoid sodium altogether. Remember, some sodium is necessary to maintain overall health. One of the best tools for reducing your sodium intake is to read the labels on every food item you purchase. Foods labeled as “low sodium” or “sodium free” make it easier. Otherwise, read the nutrition label on the back of the package. Next to the word “Sodium” is the amount per serving in mg and the percentage of your daily value of sodium. If you’re not sure which item to purchase, compare the sodium levels and choose the healthier option.

Shake up your routine. See the health benefits of reducing sodium in your diet with expert heart and vascular care at LCMC Health.

How to Cut Back on Salt

Yes, you should still watch your sodium. Here are tips on how to do it.

Written by Elaine Magee, RD, MPH

Too much salt in the diet is a bad thing — or is it?

Most of us have long heard that it’s best to go easy on the salt shaker. But a recent study has confused the issue somewhat.

In the study, published in the March 2006 American Journal of Medicine, people who reported eating limited salt were found to be 37% more likely to die of cardiovascular disease (conditions such as stroke and heart disease) than people who ate more salt. The researchers concluded that their findings raise questions, and that further studies are needed.

But, experts say, it’s important to keep in mind that this is just one study, compared with scores of others that have found health benefits to avoiding a high-sodium diet.

According to the American Heart Association, 1,500 milligrams of sodium is the ideal daily goal for African-Americans, middle- and older-aged Americans, and people with high blood pressure. The rest should aim for less than 2,300 milligrams of sodium a day — the equivalent of about 1 teaspoon of salt.

New research shows that a high-salt diet may have a negative effect on our bodies’ levels of vitamin D — a vitamin considered important to many aspects of health.

Older women who had high blood pressure caused by salt were found to have lower concentrations of a certain marker of vitamin D than women with normal blood pressure, Myrtle Thierry-Palmer, PhD, a biochemistry professor at Morehouse School of Medicine in Atlanta, tells WebMD.

There is also some evidence that a high-sodium intake increases calcium losses in the urine — which is bad news for bone density. Too much sodium may also contribute to the development of kidney stones.

And what about heart disease? Research has shown a connection between high-salt intake and an increase in blood pressure in certain people who are considered “salt sensitive.”

High blood pressure is a major risk factor for cardiovascular disease. That’s important information for the nearly one in three American adults who have high blood pressure, according to the American Heart Association (AHA).

Studies have shown that cutting back on salt can lower blood pressure in people with and without high blood pressure, according to a statement from the AHA.

“Reduced salt intake can blunt the rise in blood pressure that occurs with age and reduce the risk of atherosclerotic cardiovascular disease events and congestive heart failure,” according to the January 2006 statement.

Here’s something baby boomers need to know: People tend to become more sensitive to sodium as they get older. Likewise, their blood pressure is more likely to drop when they cut back on salt in their later years.

Further, sodium may increase the risk for stroke even beyond its affect on blood pressure, according to research reported at the 2005 American Stroke Association International Conference.

The risk of stroke was higher in people who ate more sodium, regardless of their blood pressure, reported researchers. Their results also showed that people who took in more than 4,000 milligrams of sodium a day almost doubled their stroke risk compared with those getting 2,400 milligrams or less.

The reason salt-sensitive people’s blood pressure responds strongly to salt intake is through sodium’s effect on blood volume. When you eat more salt, your blood pressure tends to rise and when you eat less salt, your blood pressure lowers.

What portion of the population is salt-sensitive? Some researchers have estimated that about a quarter of the American population with normal blood pressure is salt-sensitive, while about half of the people with high blood pressure seem to be salt-sensitive. The black population has demonstrated a greater susceptibility to salt sensitivity than the white population, adds Thierry-Palmer.

1. Pass Up Processed Foods

The Food Standards Agency of the United Kingdom estimates that 75% of salt intake comes from processed food. Some food companies are developing products with less sodium, so keep an eye out for sodium listed on food labels. Only small amounts of sodium occur naturally in foods, eating mostly natural, whole foods will help keep levels of sodium down.

2. Cut Back on Condiments

Always dress your sandwiches and burgers yourself. This way, you can not only control the amounts of condiments used, you can choose those that are lower in calories, fat, and sodium, such as:

• Balsamic vinegar. 2 teaspoons has 14 calories, 0 grams fat, and 2 milligrams sodium
• Mustard. 1 teaspoon has 10 calories, 0 grams fat, and 100 milligrams sodium
• Pickle relish. 1 tablespoon has 21 calories, 0 grams fat, and 109 milligrams sodium
• Horseradish. 2 teaspoons has 4 calories, 0 grams fat, and 10 milligrams sodium
• Low-sodium light mayonnaise. 17 calories, 1.3 grams fat, and 27 milligrams sodium (the numbers may vary depending on brand).
• Lemon juice (from 1/2 lemon). 8 calories, 0 grams fat, and 1 milligram sodium

Feel free to load on all the lettuce, tomato, and onion your heart desires. Each adds 5 calories or less per serving, and is mostly sodium-free.

3. Beware of Dressings and Sauces

If you think a little bit of dressing or sauce won’t add that much sodium to your meal, think again. Take a gander at some of the dressing offered at the Jack in the Box fast-food restaurant:

Creamy Southwest Dressing (71-gram serving): 1,060 milligrams sodium
Bacon Ranch Dressing (71-gram serving): 810 milligrams sodium
Asian Sesame Dressing (71-gram serving): 780 milligrams sodium

4. Opt for Alternatives

Purchase a battery-operated pepper grinder and your favorite flavor of salt-free herb and spice blend (like Mrs. Dash). Then keep them front and center on your kitchen table to help you break the habit of salting your food.

5. Forgo Fast Food

Eating at fast-food chains may be fast and cheap, but you pay the price in calories, fat, and sodium. Many fast-food items are big on sodium. The following items, at a few top chains, topped the sodium scale:

Jack in the Box

• Bacon Ultimate Cheeseburger: 2,040 milligrams sodium
• Chipotle Chicken Ciabatta with Grilled Chicken: 1,850 milligrams
• Bruschetta Chicken Ciabatta Sandwich: 1,810 milligrams
• Ciabatta Breakfast Sandwich: 1,770 milligrams
• Ultimate Breakfast Sandwich: 1,700 milligrams
• Bacon Cheese Ciabatta Burger: 1,670 milligrams
• Chipotle Chicken Ciabatta with Spicy Crispy Chicken: 1,650 milligrams
• Sausage, Egg, & Cheese Biscuit: 1,430 milligrams

Wendy’s

• Homestyle Chicken Strips (3) with dipping sauce: 1,690-1,890 milligrams sodium, depending on sauce
• Frescata Club Sandwich: 1,610 milligrams
• Frescata Italiana Sandwich: 1,530 milligrams
• Roasted Turkey & Swiss Frescata Sandwich: 1,520 milligrams
• Big Bacon Classic Sandwich: 1,510 milligrams

McDonald’s

• Deluxe Breakfast: 1,920 milligrams sodium
• Premium Crispy Chicken Club Sandwich: 1,830 milligrams
• Premium Crispy Chicken Ranch BLT Sandwich: 1,750 milligrams
• Premium Grilled Chicken Club Sandwich: 1,690 milligrams
• Big Breakfast: 1,470 milligrams
• Sausage, Egg, & Cheese McGriddle: 1,300 milligrams

Published October 2006.

Top Picks

5 Ways to Reduce Salt Intake

about 11

Fedorova O.A.

Keywords:

fast food,

ingredients,

sodium chloride,

common salt,

convenience foods,

cooking,

90 002 food,

spices,

daily salt intake,

Specialties:

Cardiology, rheumatology

Endocrinology

Therapy, global practice

Preventive medicine

Summary

The proposed recommendations will significantly reduce the sodium content in the body

65% of the salt consumed by US residents comes from supermarkets and small grocery stores. Salt is a mineral necessary to maintain physiological processes in the body. Salt provides the necessary level of hydration, participates in the regulation of blood glucose levels and ensuring normal metabolic processes in the thyroid gland, and helps to normalize sleep. Unfortunately, a significant proportion of the population consumes excess salt with food, which provokes the development of a number of disorders – arterial hypertension, stroke and heart failure. And although the development of this pathology is not only due to dietary errors, it is important to maintain a physiologically justified level of salt intake. An excess of advertising that universally offers products with a high content of salt significantly reduces the chances of successfully eliminating them from the diet, but even a slight reduction in salt intake can be a real boon for the body.

1. Cook your own food

When cooking at home, you can accurately calculate the ingredients of a dish. Semi-finished or ready-to-eat foods usually contain a significant amount of salt, which is used as a preservative. According to the American Heart Association, >75% of the sodium in the average American’s diet comes from salt, which is added to processed foods or processed foods. In the course of home cooking, it is necessary to observe the daily allowance of salt when adding it to vegetables or other dishes – <2 g / day.

2. Eat foods rich in fiber

Foods high in fiber and low in sodium help reduce the risk of cardiovascular disease, diabetes and obesity. They not only have a beneficial effect on the organs of the digestive system, but also help reduce blood pressure and fluid volume in the body. Coarse fiber fibers are an indigestible component of food, which facilitates the passage of the food bolus through the gastrointestinal tract, helps to normalize the level of glucose and cholesterol in the blood. According to experts from the Cleveland Clinic, USA, foods rich in fiber contain natural antioxidants and help reduce cardiovascular risk.

3. Use other herbs and spices

Try to add herbs and spices to your dishes to improve their taste. Frozen or fresh herbs such as oregano, parsley, cumin, tarragon, ginger, masala Indian spice blend, and many more can surprise your palate without adding salt. Use marinades for cooking – this will improve their taste and make meat dishes more tender. However, you should be careful with ready-made factory spice mixes – they usually contain a significant amount of table salt, so you need to check all the ingredients before buying.

4. Do you do a “reconnaissance” before going to a restaurant?

Many restaurants use ready-made food ingredients for technological convenience. Therefore, before going to a restaurant, you should familiarize yourself with the restaurant menu or call the administrator of the establishment to clarify the ingredients they use. Give preference to establishments that use fresh, natural products for cooking, which are purchased from local distributors. Most fast food chains use a significant amount of table salt in the preparation of each dish, so it is better to refuse fast food visits.

5. Train yourself to read product labels

Train yourself against automatically buying low carb or low fat products by looking at the back of the product packaging and reading the ingredient list. You should not pay attention to percentages, look at the amount of salt (sodium chloride) indicated in milligrams – the daily total intake of table salt should not exceed 2 g. Products with a low salt content, according to the criteria of the US Food and Drug Administration ( U.S. Food Drug Administration) contain <140 mg sodium chloride per standard serving. Therefore, it is also advisable to know the amount of food corresponding to one serving and avoid overeating.

Salt is good because it can become a tool for training the body and spirit in the process of reducing its content in the diet. At first, meals may seem somewhat bland and tasteless compared to what you are used to, but over time, taste habits will change and adapt to new dietary norms.

• Bachai S. (2014) Reduce salt intake: 5 ways to reduce sodium in your body. Medical Daily, June 38 ).

Olga Fedorova

Salt Facts and Recommendations – City Polyclinic No. 10, Krasnodar

Key Facts

• High sodium intake (more than 2 grams per day, equivalent to 5 grams of salt per day) and insufficient intake of potassium (less than 3.5 grams per day) contribute to high blood pressure and increase the risk of cardiovascular disease and stroke .
• The main source of sodium in our diet is salt, although it can also come from monosodium glutamate, which is used as a food flavoring in many countries.
• Most people consume too much salt: an average of 9-12 grams per day, or about twice the recommended maximum intake.
• In adults, less than 5 grams of salt per day can help lower blood pressure and reduce the risk of heart disease, stroke, and heart attack. The main benefit of reducing salt intake is the corresponding reduction in high blood pressure.
• WHO Member States have agreed to reduce global salt intake by 30% by 2025.
• Reducing salt intake is recognized as one of the most cost-effective measures that countries can take to improve public health outcomes. At a cost below average annual income or gross domestic product per capita, key measures to reduce salt intake will win another year of healthy living.
• It is estimated that reducing salt intake to the recommended level would prevent 2.5 million deaths each year.

Increasingly processed food production, rapid urbanization and changing lifestyles are changing dietary trends. The availability and affordability of products that have undergone deep technological processing are increasing. Populations around the world are consuming more and more high-calorie foods that are high in saturated fats, trans fats, sugars and salt. Salt is a major source of sodium, and an association has been established between increased sodium intake and hypertension, as well as an increased risk of cardiovascular disease and stroke.

At the same time, as you move away from habitual eating patterns, the consumption of key components of a healthy diet – fruits, vegetables and dietary fibers (in particular, whole grains) – decreases. Fruits and vegetables contain potassium, which helps lower blood pressure.

The role of processed foods as a source of salt in the diet is due to the fact that their salt content is particularly high (in the case of prepared meals, meat products such as bacon, ham and cold cuts, cheeses, salty snacks, instant noodles, etc. ), as well as the fact that they are consumed frequently and in large quantities (in the case of bread and processed grain products). Salt is also added to food during cooking (in the form of bouillon cubes) or already at the table (in the form of soy or fish sauce and table salt).

However, many manufacturers are reformulating their products to reduce salt content, and consumers are advised to pay attention to product labels and choose low-sodium products.

Tips for reducing salt intake

• Adults. The WHO recommends that adults consume less than 5 grams of salt per day (just under one teaspoon) (1).
• Children. For children aged 2 to 15 years, WHO recommends adjusting the recommended maximum salt intake downwards based on their energy needs compared to adults. This recommendation for children does not cover the period of exclusive breastfeeding (0–6 months) or the period of complementary feeding while continuing breastfeeding (6–24 months).
• All salt consumed must be iodized, i.e. fortified with iodine, which is essential for healthy brain development in the fetus and young children and the general strengthening of mental functions in all people.

Salt, sodium and potassium information

• Sodium is an essential biogenic element necessary for maintaining blood plasma volume and water-alkaline balance, transmission of nerve impulses and normal functioning of cells.
• Excess sodium is associated with negative health effects, including increased blood pressure.
• The main sources of sodium intake in food are determined by the cultural characteristics and culinary preferences of the population.
• Sodium is found naturally in a wide range of foods such as milk, meat and seafood. It is often found in high levels in processed foods such as baked goods, meat products and snacks, as well as food flavorings (eg soy and fish sauces).
• Sodium is also found in monosodium glutamate, which is used as a dietary supplement in many parts of the world.
• Potassium is an essential micronutrient needed to maintain total body fluids, acid and water-electrolyte balance, and normal cell function.
• Potassium is found in a wide variety of unprocessed foods, especially fruits and vegetables.
• Increased potassium intake has been shown to reduce systolic and diastolic blood pressure in adults.

How to cut down on salt in your food

Public policies and strategies must ensure that conditions are in place to enable the population to consume sufficient, safe and nutritious foods that form the basis of a healthy diet, which include low-salt foods. Improving eating habits is not only the responsibility of society, but of every individual. This must be done in a way that takes into account the characteristics and cultures of the population and involves a range of sectors.

The following key general strategies for reducing salt intake can be identified:

• government policies, including proper tax policy and regulation, to ensure that manufacturers and retailers supply healthier foods and expand the range of affordable and affordable healthy foods;
• engaging with the private sector to ensure the supply and availability of low-salt foods;
• informing and empowering consumers through social marketing and mobilization to raise awareness of the need to reduce salt intake;
• creating an enabling environment for salt reduction through local policy initiatives and promoting “healthy eating environments”, in particular at school, community and city levels;
• Monitor population salt intake, sources of salt in the diet, and people’s awareness, attitudes and behavior about the issue to inform policy decisions.

Salt reduction programs and micronutrient fortification programs for salt, flavorings, and high-salt condiments (bouillon cubes, soy sauce, and fish sauce) can complement each other.

Salt intake at home can be reduced if:

• do not add salt to food while cooking;
• do not keep a salt shaker on the dining table;
• limit consumption of salty snacks;
• choose foods low in sodium.

A number of other local practices contribute to reducing salt intake:

• incorporating salt reduction into training programs for food and catering workers;
• removal of salt shakers and soy sauce from tables in catering establishments; posting notices that certain products are high in sodium on packaging or on store shelves;
• providing special dietary advice to health care visitors;
• outreach on the need to reduce salt intake and limit its use in cooking;
• outreach to children and creating an environment for children to develop the habit of a low-salt diet at a young age.

Food industry activities should include:

• gradually reducing the salt content of products over time so that consumers become accustomed to the taste gradually without switching to alternative products;
• Promoting the benefits of eating low-salt foods through consumer information events in food service establishments and shops;
• reduction of salt content in foods and dishes offered by restaurants and food services, and an indication of their sodium content.

Misconceptions about salt reduction

• “On a hot and humid day, a person sweats, and his food should have more salt.” Sweating, the body loses very little salt, so even in conditions of heat and high humidity, excess salt is not needed; however, drinking plenty of water is important.
• Sea salt is not “healthier” than commercially produced salt just because it is “made by nature.” Regardless of the origin of salt, its sodium content causes negative health effects.