10 easy ways to reduce salt intake in daily diet to stay healthy
Salt enhances taste but too much can raise blood pressure and harm your heart, bones, and stomach. While some sodium is essential for bodily functions, most diets exceed the safe limit. Cutting back, especially on processed foods, can improve long-term health and prevent conditions like hypertension and bone loss.
Health Risks of Eating too Much Salt Salt has been a part of human diets for centuries—not just to add flavour but also to preserve food. But while sodium is essential for key functions like fluid balance and nerve activity, most people consume far more than necessary. High salt intake has been linked to serious health issues, including hypertension and reduced bone density. Fortunately, it's possible to retrain your taste buds and shift toward a healthier, lower-sodium lifestyle. Here’s how to get started (Images: Canva)
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Restrict Intake of Added Salt from an Early Age Children’s taste preferences form early and can shape their eating habits for life. Avoid salting their food and let them enjoy the natural flavours of fruits, vegetables, and grains. Starting young gives them a healthier palate for the future.
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Develop a Taste for Foods/Diets Low in Salt It only takes a few weeks for your taste buds to adapt to less salty foods. Gradually reduce salt when cooking at home and rely on herbs, garlic, or lemon to add interest. You’ll soon find you don’t miss the salt at all.
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Restrict Intake of Preserved and Processed Foods These items are the main source of excess salt in many diets and often provide little nutritional value. Limit consumption of crisps, instant noodles, and salty spreads. If you crave crunch, try roasted chana or spiced makhana instead.
Eat Plenty of Vegetables and Fruits Potassium-rich produce helps balance sodium levels and supports healthy blood pressure. Include a mix of leafy greens, bananas, citrus fruits, and sweet potatoes in your meals. A colourful plate is not just attractive—it’s better for your heart too.
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Use Iron-Fortified Iodised Salt This not only gives you iodine (to protect thyroid health) but also iron, which helps prevent anaemia. Use sparingly, even if fortified, and store in a dry container to retain its nutrients. It’s a small switch with big health benefits.
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Read Food Labels Carefully You’d be surprised how much salt is tucked away in breads, biscuits, breakfast cereals, and sauces. Check the sodium content per 100g and choose products labelled “low sodium” or “salt-free” where possible. Being label-savvy can significantly reduce your intake.
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Prepare Meals from Scratch Home cooking lets you decide how much salt to use, avoiding unnecessary additives. Try to cook using fresh vegetables, pulses, and whole grains, and season with spices instead of salt. Batch cooking and freezing can help when time is short.
Avoid Salted Drinks and Salty Snacks with Alcohol Alcohol can increase dehydration and make you crave salty foods like peanuts or chips. Instead, drink plenty of water and opt for fresh fruit slices or unsalted snacks. Your liver and your blood pressure will both be better off.
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Be Cautious with Salt After Exercise Even after heavy sweating, your sodium needs don’t skyrocket. A healthy post-workout meal with fruit and dal is usually enough. Avoid sports drinks unless medically advised, as they often contain more sodium and sugar than you need.
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Limit Portion Size of Salty Foods If you enjoy pickles or cheese, have them in small amounts and less frequently. Combining them with fresh vegetables or whole grains can help balance the meal. Awareness, not complete avoidance, is the key to managing salt sensibly.( Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
