World Heart Day 2023: 10 ways to reduce salt intake to keep your heart healthy

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Hidden salt offenders

Reducing salt intake isn't as simple as putting the saltshaker aside. In fact, the majority of the salt we consume comes from processed foods and restaurant meals, rather than from our own cooking. This hidden salt poses a significant challenge to those aiming to cut back.

5 practical ways to slash down your salt intake

Now, let’s discover some practical ways to reduce our daily intake of salt for the sake of our heart and overall well-being:

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1. Read labels: When grocery shopping, scrutinise food labels for sodium content. Choose products labelled as "low sodium" or "no added salt." Be mindful of the "per 100 gm" column to make accurate comparisons.

Using fresh herbs like basil, rosemary, and thyme in your recipes add delightful flavour to your dishes too, reducing the need for salt (Image: Canva)

2. Cook at home: Preparing meals at home allows you to control the ingredients and, consequently, the salt content of your dishes. Experiment with herbs and spices to enhance flavour without relying on salt. If you’re eating out, request that your meal be prepared with less salt. Most chefs are accommodating to dietary preferences.

3. Limit processed foods: Processed foods, such as canned soups, sauces, and ready-to-eat meals, are notorious for their high salt content. Opt for fresh, whole ingredients whenever possible. If you can't avoid canned vegetables or beans, give them a good rinse before using to remove a significant portion of the salt.

4. Go for healthier alternatives: Instead of reaching for salty snacks, opt for fresh alternatives like sliced vegetables with hummus or a piece of fruit. Using fresh herbs like basil, rosemary, and thyme in your recipes add delightful flavour to your dishes too, reducing the need for salt.

5. Limit fast food: It's no secret that fast food is often loaded with salt. Reserve it for an occasional treat rather than a regular meal choice. Plan your meals and snacks in advance. This can help you avoid the temptation of high-sodium convenience foods when hunger strikes.

The flavour revolution

Reducing salt intake doesn't mean sacrificing flavour. In fact, it can be an opportunity to discover new and exciting tastes. Herbs, spices, and citrus fruits can add zest to your meals without the harmful effects of excess salt. Experiment with different seasonings to find combinations that tickle your taste buds.