Excessive salt intake can lead to high blood pressure, heart disease and kidney disease. Discover 10 effective and practical tips you can follow to reduce your salt intake.
Salt (sodium), consumed in daily life, is one of the minerals necessary for maintaining the body’s fluid balance, nerve transmission and the healthy functioning of muscles. However, consuming more salt than is needed can negatively affect blood vessel structure, paving the way for many serious health problems such as high blood pressure, heart disease, kidney problems and oedema.
How much salt should you consume daily?
The World Health Organisation (WHO) recommends that daily salt intake should not exceed approximately 5-6 grams. However, many people unknowingly consume more sodium than necessary not only through the salt they add to their meals but also via foods such as cheese, olives, sauces and packaged snacks.
Selva Oturakçıibogil, a Nutrition and Dietetics Specialist at Medline Adana Hospital, who points out that it is possible to eat a more balanced diet and maintain general health through small but effective changes in everyday life, offered the following recommendations for reducing salt intake:
Adding salt without tasting the food first can lead to unintentional overconsumption of sodium. One of the most effective ways to reduce this habit is to remove the salt shaker from the table altogether.
White cheese and brined cheeses generally contain high amounts of salt. You can opt for lower-sodium alternatives such as cottage cheese or dil cheese. Soaking high-salt cheeses in water for a while before eating them can also help reduce the salt content.
Olives, a staple of breakfast tables, are among the foods with a high salt content. Soaking olives in water overnight can help reduce the excess salt they contain.
Ready-made tomato pastes can contain high levels of salt. Using grated fresh tomatoes instead of tomato paste in your meals is a healthier choice. In recipes that call for tomato paste, you should avoid adding extra salt.
Tinned vegetables, ready-made soups and many processed foods contain high levels of sodium. It is therefore recommended to opt for fresh and natural foods wherever possible.
Sucuk, salami, sausages and packaged meat products contain large amounts of salt in order to extend their shelf life. As meat, poultry and fish naturally contain a certain amount of sodium, the consumption of processed products containing extra salt should be limited.
One effective way to reduce salt intake is to make use of spices. Aromatic spices such as cumin, thyme, rosemary, black pepper, ginger and chilli can add flavour to meals whilst helping to reduce the need for salt.
Ketchup, mayonnaise and ready-made salad dressings may contain high levels of hidden salt. Instead, natural sauces made with lemon, olive oil and various spices can be preferred.
Pickles are among the foods that should be consumed with caution due to their high salt content. Rinsing them thoroughly with plenty of water before eating can help reduce the salt content slightly. You should also be mindful of portion sizes.
Ready-made crisps and packaged snacks contain high amounts of salt. For between-meal snacks, you could opt for oily seeds such as raw almonds, walnuts and hazelnuts. Furthermore, vegetable or potato crisps prepared at home with spices and baked in the oven can provide a healthier alternative.
Reducing salt intake not only helps protect heart and vascular health but also contributes to the prevention of health issues such as high blood pressure, kidney disease and oedema. By making small changes to daily eating habits, it is possible to lead a healthier and more balanced life.
The content on our website has been prepared in accordance with the scientific data on the date of registration and does not aim to direct individuals to any diagnosis or treatment. Please consult your doctor or a health institution for all your procedures regarding diagnosis and treatment.