5 Top Tips to Reduce Salt in Your Diet


Husband cooked a roast for dinner Friday night. Was very nice, and good of him to cook, but there was a problem.

I could not eat the potatoes! And who doesn’t love roast potatoes? They are the highlight of any roast meal if you ask me.

Husband had ‘seasoned’ them… with about half a tub of salt, I think. They were so salty I couldn’t eat them.

It leads me to something I am quite passionate about, and that is making healthier choices in our diet. Now don’t get me wrong, I’m no exercise fiend and I have a sweet tooth…. BUT there are also some simple guidelines I follow day to day, so that I aim to have a balanced dietary intake.

So why is salt (or sodium) content such a problem? Well salt is a water attractor, so the more salt in our body, the more fluid we retain. This can be a problem for many heart and other health conditions, but for a lot of people it is blood pressure that is a problem. And there are a few simple measures that can help to reduce your BP reading.

Sodium is a necessary part of our diet, it helps our body function. However, most of us get the recommended sodium intake through unprocessed foods, that is, fresh fruit, vegetables, meat, fish etc. Anything else added is just extra.

Here are the strategies I follow to minimise the added sodium in my diet.

  • DO read labels, get familiar with what they mean.
  • DON’T add salt to your boiling water for rice/pasta/veggies
  • DO use other seasonings and flavours (lemon juice, pepper, garlic, spices, herbs etc)
  • DON’T sprinkle salt on at the table or when serving food
  • DO limit packaged and processed foods

So the ongoing debate between me and hubby, is I refuse to add salt. He continues to add it to his meal, a LOT. It worries me to be honest. I want my husband to live long and healthy.

The trouble is, salt is a flavour your tastebuds get accustomed to. So when you eat something with no/less salt, it tastes bland in comparison. Good news though, your taste buds will also get used to a less salty flavour, and the benefit is you get to really taste your food.

There is a lot of information on this topic and I could harp on all day. As usual, the key is moderation. There are a couple of things I do add salt to, usually roast potatoes, and I use some in my vegetable stock concentrate I have been making. But that is about it.

If you’re interested in more ideas or want more information, feel free to post a comment or check out The National Heart Foundation website, which is a great resource.


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