We eat much more salt than we need.

The average Australian consumes around eight or nine times more sodium than they need for good health.

Around 75 per cent of the salt in our diet comes from processed foods. Nutritionists recognise it may be difficult for many people to reduce their salt intake to the ideal level, given our current food supply.


Salt Intake and Blood Pressure

Reducing the amount of salt you have will lower high blood pressure – the extent depends on your age and blood pressure.

People with high blood pressure, diabetes or chronic kidney disease, and those who are older or overweight, are particularly susceptible to the effect of too much sodium on blood pressure.

However, sodium reduction may not lower blood pressure in younger people with low or normal blood pressure. High sodium intake and other health conditions.



What Could Happen When You Have Too Much Sodium

Excessive sodium intake has also been linked to other conditions, such as:

  • Heart failure
  • Kidney problems and kidney stones
  • Oedema Stroke Gastric cancer
  • Left ventricular hypertrophy
  • Osteoporosis

How to Reduce Salt in Your Diet

Some suggestions for reducing the amount of salt in our diet include:

  • Avoid adding salt to cooking and at the table.
  • Choose reduced salt bread and breakfast cereals – bread is a major source of
  • sodium in the diet. Avoid high salt foods.
  • Cut back on processed foods.
  • Cut back on takeaway and fast foods. Buy fresh vegetables rather than canned.
  • Buy ‘low salt’ (contains less than 120mg/100g) or ‘salt free’ versions of commonly used foods.
  • Use herbs and spices such as garlic, oregano and lemon juice to add flavour to meals. Both sea salt and normal table salt are composed of sodium chloride.


Avoid Processes Foods to Reduce Your Sodium Level

High salt foods that should be eaten sparingly include:

  • Most ‘fast’ foods, such as pizza.
  • Most snack foods, such as potato chips.
  • Processed meats, such as sausages, salami, hot dogs and luncheon meats.
  • Canned vegetables. Dehydrated or packet foods, such as instant pasta or soups.
  • Pre-packaged sauces and condiments, and processed tomato products in general.
  • White bread and bread rolls.

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