Milly Gaines
Reducing salt in your diet can have a positive impact on your health, particularly your blood pressure and heart health. While it can be hard to cut down on salt, as it is hidden in many foods, there are some simple swaps you can make to reduce your salt intake. For example, when it comes to condiments, choose low-sodium options, and be wary of salty sauces like soy sauce and ketchup. You can also swap out salty snacks like chips and pretzels for rice cakes or fruit. In addition, try adding flavour to your food with herbs and spices, black pepper, garlic, chilli or lemon juice instead of salt.
How to reduce salt in your diet:
| Characteristics | Values |
|---|---|
| Check food labels | Compare various brands of the same food item until you find the one with the lowest sodium content |
| Fresh vs packaged foods | Fresh cuts of meat contain natural sodium, but less than the extra sodium added during processing in products like bacon or ham |
| Choose condiments carefully | Soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be loaded with sodium |
| Frozen vegetables | Choose those labelled "fresh frozen" without added seasoning or sauces |
| Bread | Try having a bowl of oatmeal prepared with just a pinch of salt instead of toast or a bagel for breakfast |
| Canned vegetables | Buy those labelled "no salt added" |
| Whole grains | Choose barley, brown rice, farro, or quinoa instead of bread |
| Cheese | Feta and blue cheese are among the saltiest varieties, while goat cheese and ricotta are on the lower end |
| Eggs | A fast-food egg breakfast sandwich is loaded with sodium, so make your own poached or soft-cooked eggs instead |
| Restaurant food | Check the website for the sodium content of dishes, or request that your dish be served without salt |
| Spices | Choose garlic powder over garlic salt |
| Salt alternatives | Use a salt-free herb and spice blend, or flavour your food with herbs, spices, black pepper, garlic, chilli, or lemon juice |
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What You'll Learn
Choose low-sodium condiments and sauces
Condiments and sauces are often loaded with sodium. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can all be high in sodium. It is important to be aware of this and to choose low-sodium options.
When buying condiments and sauces, always check the labels. Different brands of the same food can have varying sodium levels. Look for reduced-sodium or lower-sodium versions of your favourite condiments and sauces. For example, you could opt for low-salt soy sauce and stock cubes. If you are buying canned vegetables, choose those labelled "no salt added", and when buying frozen vegetables, look for those without salty sauces.
You can also make your own sauces and condiments at home, adding just enough salt to taste. For example, you could make a large batch of homemade soup and freeze it in individual serving containers for convenience. Alternatively, you can use fresh ingredients to add flavour to your food, such as herbs, spices, black pepper, garlic, chilli, or lemon juice.
Finally, when dining out, do your research. Many restaurants will list the sodium content of dishes on their website. If not, you can always ask for your meal to be served without extra salt and for any sauces, dressings and gravies to be served on the side.
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Swap salty snacks for fruit or unsalted nuts
Swapping salty snacks for fruit or unsalted nuts is a great way to reduce salt in your diet. Firstly, it is important to understand that a high salt intake can lead to high blood pressure, which increases the risk of heart attacks, strokes, and heart disease. It can also negatively impact bone density by increasing calcium loss through urine.
Salty snacks, such as crisps, salted nuts, and crackers, are often high in sodium. By swapping these for fresh fruit or unsalted nuts, you can significantly reduce your salt intake. Fruit is naturally low in sodium and provides essential vitamins and minerals, contributing to a healthy, balanced diet. Unsalted nuts, such as almonds, cashews, or peanuts, are also a great option as they are nutritious and provide healthy fats and protein.
When choosing snacks, always read the labels and opt for lower-sodium options. Many packaged snacks are loaded with salt, so it is important to be mindful of the sodium content. If you are craving something savoury, try seasoning your nuts with herbs and spices instead of salt. This way, you can still enjoy a tasty, savoury snack without the negative health impacts of excess salt.
Additionally, preparing your own snacks at home gives you greater control over the ingredients and seasoning. For example, you could make your own trail mix by combining your favourite nuts with dried fruit and a sprinkle of your preferred herb blend. Not only will this satisfy your salty snack cravings, but it will also provide a nutritious and healthy alternative to highly processed, salty snacks.
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Load up sandwiches with veggies, not cured meats and cheese
When making sandwiches, opt for loading up on veggies instead of cured meats and cheese to reduce the salt content of your meal. Cured meats like bacon, salami, and pepperoni are extremely high in sodium, as they are preserved with salt. Similarly, cheeses, especially harder varieties, are also high in salt.
By choosing vegetables instead, you not only reduce the salt content of your sandwich but also add valuable nutrients and fiber. Go for a variety of veggies, such as crisp lettuce, juicy tomatoes, crunchy cucumbers, and bell peppers of various colours. If you're feeling adventurous, include some roasted vegetables like eggplants, zucchini, or bell peppers for a more complex flavour.
You can also experiment with different types of vegetable-based spreads to add moisture and flavour to your sandwich. For example, hummus, made from chickpeas and tahini, provides a creamy texture and a boost of protein. Guacamole, made from avocados, offers healthy fats and a delicious creaminess. You could also try mashed beans mixed with spices, or simply spread some mashed avocado on your bread for a nutritious base.
While loading up on veggies is a great start, you can further enhance the flavour of your sandwich by choosing the right seasonings. Fresh herbs like basil, cilantro, or parsley add a burst of flavour without the salt. You can also try salt-free seasoning blends, which often include a mix of herbs and spices, providing a world of flavour beyond just salt.
Remember, when reducing salt in your diet, it's all about balance and creativity. By swapping out cured meats and cheese for veggies, you not only cut down on sodium but also discover new flavour combinations and add a nutritious boost to your sandwich.
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Opt for low-sodium cheese or use small amounts of strong, savoury hard cheeses
When it comes to cheese, it is important to remember that the amount of sodium varies widely, even among the same varieties. Therefore, it is always a good idea to check the labels carefully. Feta and blue cheese are among the saltiest varieties, while goat cheese and ricotta are on the lower end.
If you are looking to reduce your salt intake, opting for low-sodium cheese is a smart choice. There are several varieties of cheese available that are lower in sodium, such as Swiss cheese, Emmentaler, Gruyere, Mozzarella, and some Parmesans. These cheeses require less salt during their production and are therefore a healthier option. Additionally, fresh cheeses like mascarpone, cream cheese, and ricotta are also lower in sodium.
If you are a cheese lover, it can be challenging to completely cut it out of your diet. In that case, a good alternative is to use small amounts of strong, savoury hard cheeses. Finely grated hard cheeses like Parmesan or Romano can be used as a replacement for other cheeses. Their strong flavour means that a little goes a long way, so you can still enjoy the taste of cheese without consuming as much sodium.
When buying cheese, always check the nutrition labels. According to the FDA, anything under 140mg of sodium per serving is considered low sodium. By comparing different brands, you can find the one with the lowest sodium content. It is also worth noting that fresh cheese curds are naturally lower in sodium, as older cheeses require salt as a preservative.
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Pick spices without sodium, like garlic powder over garlic salt
When it comes to spices and seasonings, it's important to choose those without added sodium. A great example of this is opting for garlic powder over garlic salt. Garlic salt is simply garlic powder with salt added, so by choosing garlic powder, you can still add a punch of garlic flavour to your dish without the extra sodium. You can always add salt separately if you feel the dish needs it, but by choosing garlic powder, you have more control over the amount of salt in your food.
Garlic powder is a versatile spice that can be used in a variety of dishes. It's a great addition to spice blends and works well in dishes like meatballs or taco meat. It's also perfect for when you want just a hint of garlic without it being overwhelming. If you're looking to limit your salt intake, garlic powder is a smart choice as it allows you to reduce sodium while still enjoying a pronounced garlic flavour.
Fresh garlic is another option that can add a powerful punch of flavour to your dishes. It's ideal for pestos, dressings, and sauces, and can also be sautéed with onions and other vegetables to form the base of a delicious soup or sauce. However, if you're looking for a more subtle garlic flavour or a convenient, longer-lasting option, garlic powder is a better choice.
When it comes to reducing salt in your diet, it's important to be mindful of hidden sources of sodium. Processed foods, canned soups, cheese, and even bread can contain high amounts of sodium. Reading food labels and choosing low-sodium options can help you make smarter choices. Additionally, cooking at home and seasoning to taste allows you to better control the amount of salt in your food.
By choosing garlic powder over garlic salt and being mindful of other hidden sources of sodium, you can significantly reduce your salt intake and work towards a healthier diet.
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Frequently asked questions
Instead of canned soup, opt for low- and lower-sodium varieties or make a large batch of homemade soup. Use whole-grain corn tortillas instead of white flour tortillas for Mexican dishes like burritos and tacos. Choose low-sodium canned beans and top with chopped vegetables and salsa.
Read the labels on food packaging to understand their sodium content. Be cautious of cured meats like bacon and ham, canned and frozen foods, and condiments like soy sauce, bottled salad dressings, ketchup, and mustard.
Look for reduced-sodium or lower-sodium versions of condiments. Buy canned vegetables labeled "no salt added" and frozen vegetables without salty sauces. Use herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends to enhance the flavor of your food.
Before visiting a restaurant, check their website for the sodium content of dishes. Request that your meal be prepared without extra salt and ask for sauces, dressings, and gravies to be served on the side.
Eat fresh, whole foods and limit your consumption of packaged, processed, and restaurant foods, which tend to be high in sodium. Choose fresh and frozen poultry that hasn't been injected with a sodium solution. Control your portion sizes and opt for healthier snacks like plain rice cakes, fruit, vegetable sticks, or unsalted nuts.
