5 Ways To Reduce Excess Salt In Your Meals

Ways To Reduce Excess Salt In Food: In today’s fast-paced world where processed foods, takeout meals and convenience snacks are popular, it is all too easy to unknowingly consume far more sodium than necessary. Most individuals exceed the recommended salt limit, with many averaging 3,400 milligrams or more daily. This excessive intake can contribute to serious health issues such as high blood pressure, heart disease, stroke, kidney damage and even osteoporosis.

While it is challenging to track sodium levels, especially in restaurant meals or pre-packaged foods, the good news is that there are practical strategies you can adopt to reduce your salt intake without sacrificing flavour. Here are 5 simple ways to reduce excess salt in your food. 

Ways To Reduce Excess Salt From Meals

Cook From Scratch

One of the most effective ways to manage your sodium intake is by cooking at home. When you make your meals from scratch, you have full control over the ingredients and can adjust the amount of salt you add.

Read Food Labels

With sodium being a hidden ingredient in many processed foods, it's important to check nutrition labels when grocery shopping. Even products like bread, breakfast cereals, and snacks can contain surprisingly high amounts of salt. 

Limit Sauces

To reduce salt intake, consider using lower-sodium alternatives or using them more sparingly. Many brands now offer low-sodium versions of soy sauce, ketchup and even salad dressings.

Opt For Frozen Food

Choose fresh or frozen vegetables, fruits, and legumes, as they are naturally low in salt and full of essential nutrients. If canned goods are necessary for convenience, opt for those labelled ‘low-sodium’ or ‘no salt added.’

Potassium Rich Foods

Potassium helps balance sodium levels in the body and plays an important role in regulating blood pressure. By eating more potassium-rich foods, you can help counteract some of the harmful effects of excess salt. 

ALSO READ: Excess Salt Intake: 5 Reasons To Cut It Down From Your Regular Diet ASAP

ALSO READ: 5 Good Reasons To Limit Salt Intake In Your Diet For Healthy Blood Pressure Levels

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)