7 tips to reduce your salt intake


Less salt and lower blood pressure or heart disease are often seen in the same sentence. For Africans, it is even harder to cook meals without salt; hence, the studies showing obesity and the risk of heart disease is higher among Blacks than other race. But….

Dr. Lynn Moore, associate professor of medicine at Boston University School of Medicine, said,

“Many people with high blood pressure are sensitive to salt and, for these people, lowering their salt intake will lower blood pressure and maybe heart disease risk. However, the assumption that everyone should consume less sodium to lower their blood pressure is not supported by our study or previous studies.”

Despite the various studies — because researches do change — we can all agree that in the case of salt, ‘less is best.’ So, here are 7 tips for reducing salt intake for better health.

  1. Check the nutritional information on food labels and try to pick low-salt options and ingredients.
  2. Add less salt when cooking and don’t add salt to your food at the table. As you get used to the taste of food without salt, cut it out completely.
  3. Flavor your food with pepper, herbs, garlic, spices or lemon juice instead.
  4. Watch out for cooking sauces and seasonings like soy sauce or jerk seasoning; some of these are very high in salt.
  5. Swap salty snacks such as crisps and salted nuts with fruit and vegetables instead.
  6. Avoid saltier foods such as bacon, cheese, takeaways, ready meals and other processed foods.
  7. Last but not least, talk to your doctor or health nutritionist if you feel that your salt intake is getting out of hand.

Source: British Heart Foundation

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