10 ways to eat less salt

  1. Don’t add salt when cooking. This includes things like soy sauce, curry powders and stock cubes.
  2. Get extra flavour with herbs and spices, and from seasonings like chilli, ginger, lemon or lime juice.
  3. Table sauces like ketchup, mustard and pickles can contain a lot of salt. Check the label and choose low-salt options.
  4. Bread and breakfast cereals can contain a lot of salt. Check the labels to compare brands.
  5. Smoked meats and fish contain a lot of salt. Avoid these if you can.
  6. If you are eating out, ask if your meal can be made with less salt. This may not be possible, but it is always worth asking.
  7. If you really want a salty flavour, use a small amount of low-sodium salt substitute. If you have kidney problems or diabetes, check with your doctor or nurse first.
  8. Look out for low-salt recipes. There are a number of low-salt cookbooks available, or you can search for recipes on the internet.
  9. Don’t be too concerned about the exact amount of salt you eat. Six grams a day is the recommended maximum, and the less you eat the better.
  10. At first, food without salt can taste bland, but don’t give up. After a few weeks your taste buds will adjust and you will start to enjoy food with less salt.

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About Nutrients that keep blood pressure normal

In an effort to draw attention to the dramatic increases in chronic disease world-wide, the World Health Organization (WHO) in its report, “Preventing Chronic Disease - A Vital Investment”, pointed that chronic disease, world-wide, is increasing faster than the rate of population growth! In 2005, 60% of all deaths, about 35 million, were attributed to chronic disease. By 2015, they expect that number to rise by 17% to 41 million! One of these chronic diseases is cardiovascular disease - a disease linked to high blood pressure, which the WHO reports kills an estimated 17 million people worldwide every year. At the root of this problem is poor nutrition. Many people are just not consuming foods with sufficient levels of nutrients capable of helping our bodies fight off diseases and keep us healthy. As a way to help people improve their diet and reduce incidences of chronic diseases (particularly those linked to high blood pressure), we decided to write this blog in an attempt to highlight nutrients that are important in maintaining normal blood pressure levels. We have also included research findings to back our claims. Also featured are dietary supplements that contain the essential nutrients in much higher levels than those found in ordinary food for best results. Feel free to leave your comments or contact us in case you have any queries. Also kindly support our cause by buying any of the featured dietary supplements.
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