- Don’t add salt when cooking. This includes things like soy sauce, curry powders and stock cubes.
- Get extra flavour with herbs and spices, and from seasonings like chilli, ginger, lemon or lime juice.
- Table sauces like ketchup, mustard and pickles can contain a lot of salt. Check the label and choose low-salt options.
- Bread and breakfast cereals can contain a lot of salt. Check the labels to compare brands.
- Smoked meats and fish contain a lot of salt. Avoid these if you can.
- 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.
- 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.
- Look out for low-salt recipes. There are a number of low-salt cookbooks available, or you can search for recipes on the internet.
- 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.
- 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.