Sodium is found in salt, fish sauce, soy sauce, seasoning powder and processed foods. Too much sodium over a long time raises the risk of high blood pressure, which is linked to heart disease, stroke and kidney disease.
How much salt should you eat a day?
The World Health Organization recommends that adults eat less than 5 grams of salt a day — about one teaspoon — equal to less than 2,000 milligrams of sodium, including what's already in food and all seasonings.
Sodium sources people often overlook
- Noodle soup broth, curries and soups
- Dipping sauces, condiments and chilli pastes
- Instant noodles, frozen meals and snacks
- Sausages, meatballs, processed meats and pickled foods
Ways to cut salt right away
Taste before seasoning: Don't add seasoning out of habit — taste first every time.
Drink less of the broth: Eat the noodles and meat, but leave some of the soup.
Dip, don't pour: Ask for sauce on the side and use just enough.
Flavour with herbs: Lime, chilli, garlic, lemongrass and basil make food tasty without much salt.
Read labels: Compare sodium content and choose lower-sodium products.
As you reduce salt gradually, your palate gets used to milder flavours within a few weeks. People with high blood pressure or kidney disease should ask a doctor or dietitian about the right amount for them.
