Top 5 Tips To Reduce Salt Intake: WHO Expert Advice

Excessive salt consumption is a major public health concern worldwide, contributing to a range of health issues, including cardiovascular diseases. According to the World Health Organization (WHO), an estimated 1.89 million deaths each year are associated with consuming too much sodium. To address this challenge, the WHO has provided expert recommendations and practical tips to help individuals reduce their salt intake.

Top 5 Tips to Reduce Salt Intake

Opt for Fresh, Minimally Processed Foods

As per the WHO report, one of the most effective ways to reduce salt intake is to prioritise fresh, minimally processed foods in your diet. Processed foods, such as breads, processed meats, and snacks, often contain high amounts of sodium. By choosing whole, unprocessed ingredients, you can significantly reduce your sodium consumption.

Read Nutrition Labels Carefully

When purchasing packaged foods, the WHO recommends paying close attention to the nutrition labels. Look for products with a sodium content of less than 120mg per 100g, and choose low-sodium options whenever possible.

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Minimise Added Salt in Cooking

Instead of adding salt during the cooking process, the WHO suggests using herbs, spices, and other flavourful ingredients to enhance the taste of your meals. This simple substitution can significantly reduce your overall salt intake.

Limit Processed Sauces and Condiments

Many commercial sauces, dressings, and instant products contain high levels of sodium. The WHO advises limiting the consumption of these products and opting for homemade alternatives whenever possible.

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Remove the Salt Shaker from the Table

To avoid the temptation of adding extra salt to your meals, the WHO recommends removing the salt shaker from the table. This simple action can help you break the habit of over-salting your food.

In addition to these tips, the WHO emphasises the importance of government-led initiatives, such as food reformulation, front-of-pack labelling, and mass media campaigns, to support efforts in reducing sodium intake at a population level.

By following the WHO's expert advice and making conscious choices about your salt consumption, you can take proactive steps toward improving your overall health and reducing the risk of various diseases associated with excessive sodium intake.

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