A lower salt diet. Easy tricks?

Most people are aware that quitting smoking is possibly the most important thing they can do to prevent heart disease. However, the World Health Organization states that eating less salt “sodium chloride” is equally important for heart health.

The body requires sodium to help regulate fluid levels, but a natural diet with no added salt contains more than enough sodium. Switching from a high-sodium to a low-sodium diet can reduce blood pressure in people with normal blood pressure. Blood pressure drops by 2 to 3 mmHg when sodium intake is reduced from 4000 to 2000 mg per day. This reduction, which can be as much as 10 mmHg over several years, can significantly lower the risk of heart disease. A low-sodium diet means more than eliminating the salt shaker from the table! Here are some useful tips to start eliminating salt:

1. Add spices to your food instead of salt. Try black pepper.

2. Shop for lower salt foods by comparing nutrition labels.

3. Choose fresh fruit & vegetables instead of canned ones.

4. Watch out for the salt content in ready-made pasta sauces.

5. Have reduced-fat mayonnaise instead of mustard.

6. Reduce effervescent vitamin supplement intake.

7. Reduce portion size. Less food means less sodium.

Products to help you live healthily

Artisan Mediterranean Sundried Tomato Nut Roast

Artisan Grains Nut Roasts are packed with nuts and make an amazing vegetarian/vegan loaf that can be enjoyed by all – be it for lunch, dinner or as a savoury snack.

Order now

Bob's Red Mill Glute Free Muesli Hot Or Cold Cereal

Bob’s Red Mill Gluten Free Tropical Muesli features three gluten free grains, real dried fruits, nuts, and seeds. This versatile cereal can be eaten hot or cold, as a meal or snack.

Order now

Rude Health Bircher Soft & Fruity Oats

Rude Health Soft & Fruity Bircher Muesli is a wonderful, comforting breakfast, made with chopped fruits and delicious oats. The muesli can be enjoyed however you prefer but why not try some delicious yogurt or even add your own favorite fruits.

Order now

Eat Water Slim Spaghetti Pasta

Eat Water Slim Pasta is a low-calorie alternative to regular Pasta that helps you lose weight.

Order now

Chia Bia Whole Chia Seed

Boost your nutrition easily with Chia Bia. Simply add Whole Chia Seeds to your favorite foods or drinks and enjoy a varied and balanced diet and active lifestyle for good health!

Order now

Resources

WHO. “Salt reduction: fact sheet”. Accessed April 21, 2021.

https://www.who.int/news-room/fact-sheets/detail/salt-reduction

Up To Date. “Patient education: Low-sodium diet (Beyond the Basics)”. Accessed April 21, 2021.

https://www.uptodate.com/contents/low-sodium-diet-beyond-the-basics

NHS. “Tips for a lower salt diet”. Accessed April 21, 2021.

https://www.nhs.uk/live-well/eat-well/tips-for-a-lower-salt-diet/