Less salt, same taste

Salt adds flavour, but too much of it is linked to raised blood pressure, which increases the risk of heart disease and stroke. The World Health Organization recommends that adults eat less than 5 grams of salt a day, about one teaspoon. That includes the salt already in food.

Where the salt comes from

• Salt added while cooking.
• Extra raw salt at the table, with rice or fruit.
• Pickles (achar), chanachur, chips and instant noodles.
• Bakery items, sauces, and processed or ready-made food.

Ways to cut down

• Use a little less salt in cooking, step by step. Taste adjusts within a few weeks.
• Keep the salt off the table, and taste food before adding any.
• Use lemon, vinegar, garlic, ginger, coriander leaves and spices for flavour.
• Keep salty snacks and pickles for now and then, in small amounts.
• Where food has a label, choose the product with less sodium.

Some people need specific salt advice, such as people with heart, kidney or liver disease, or anyone taking medicine for blood pressure. "Low-sodium" salts that contain potassium are not safe for everyone, especially with kidney disease or some medicines. Ask your doctor before using them.

This article is general information, not personal advice. If you have a medical condition, are pregnant, or take regular medicine, ask your doctor or a dietitian before making major changes to your diet.

Sources

• World Health Organization. Sodium reduction. Fact sheet.
• World Health Organization. Healthy diet. Fact sheet, 2020.