Ten Tips For A Low-Salt Diet

Follow our advice to reduce the salt in your diet without sacrificing flavour.

1. Cook From Scratch More Often

Takeaways and restaurant meals may be convenient, but dining out means it is hard to avoid salt. A serving of chicken fajitas bought from a well-known chain contains a whopping 6700mg of salt, a large diet cola hides 90gm of sodium, and desserts can also contain surprisingly large amounts: a portion of chocolate fudge cake tested contained 820mg salt. Ten Tips for a Low-Salt Diet Add it together and you will have consumed about a tablespoon of salt, far more than you would usually use at home. Experts agree that we should try to reduce the amount of sodium in our diet. Salt is the biggest source of sodium in our diet and lowering the amount of salt we consume is essential for good health, not only to lower blood pressure but to maintain healthy kidneys, heart and bones.
Cooking at home need not take up too much time: dishes such as sauces for pasta, tasty casseroles and pies can be batch cooked and frozen at the weekend, so that you always have something ready to heat through if you are tired when you get home.

2. Cut Back Gradually

We are not born with a taste for salty food, we acquire it gradually, and the more we eat of it the more we need. It is possible to re-educate our taste buds to need less salty food. Rather than trying to cut out all salt at once, try reducing the amount you use when cooking by adding a little less salt than your recipe suggests each time. Ten Tips for a Low-Salt Diet By doing this incrementally, you will succeed in significantly reducing your sodium intake. If you add salt at the table, follow the same approach and add a little less each day until you have weaned yourself away from very salty tastes.
Cook's Tip: Measure out the salt need for a dish and then put a proportion of it - perhaps a quarter - back into the container. After a couple of weeks, cut back by one-third and so on until you are adding very little salt to your cooking. You will find that you barely miss it.

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