5 tips to reduce your salt intake

  • By Team TDO

Salt is an inevitable part of our food, but added salt has harmful effects on the body. The list of benefits in reducing sodium/salt intake in our diet runs long, ranging from lower blood pressure, in turn leading to reduced risks of heart disease, obesity, and diseases of the kidney.

The daily sodium intake of an individual should not exceed 1500-2300 mg per day (a table spoon of salt approximately), and this needs to be maintained in the salt added to our food, including the processed food and drinks we buy.

Sodium, an indispensable component of our diet, is consumed in excess by most of us. Follow the tips, as mentioned below, to curb your daily salt intake.

  1. Avoid added salt. Do not add salt to already cooked food while eating.
  2. Keep a diary and make a list of foods with salt in them that you eat daily. Do not forget to add pickles, spices, papads, salted biscuits, and salted nuts. All of these are highly loaded with salt.
  3. Next time you go shopping read the labels. Choose low-salt options-sauces, crackers, khakhra, instead of papad. Make an attempt to eat less canned and processed foods. Choose fresh fruits and vegetables over processed food.
  4. Eat less bread. Each bread slice has about 250 mg of sodium. Do not mistake bread to be healthy. Next time, keep this in mind when you go out to eat pizza. Pizza base is like bread.
  5. While cooking food, make it a point to add salt only towards the end in the recipe. This way you will need to add lesser salt.

Sodium content of some foods

  1. Bread (one slice) - 250mg
  2. Cheese pizza: 450 - 1200mg
  3. Tomato soup: 350 - 1000mg
  4. Potato chips: 100 - 150mg