Nutrition and DietHow to reduce salt in our diet every day

How to reduce salt in our diet every day

Do you need or want to eat less salt every day? We explain how you can reduce the salt in your diet daily and without much effort, easily and simply.

Sodium is a truly outstanding mineral produced by ourselves. We need sodium to live and it helps us in multiple functions: hydrating all our cells, maintaining the balance between the various fluids in our body and maintaining the acid-base balance.

We also find foods rich in sodium that provide us with the functions we need for the body to function properly.

Now, when our sodium consumption is excessive then we can have important problems, such as those related to the heart, high blood pressure, diabetes and many more. The best way to be in good health is not to eat so much salt.

Tips to reduce the salt in our diet

There are many ways and actions we can take to reduce salt from our daily diet. We show you some of the most outstanding ones.

Less salt for seasoning

As many foods already contain salt, it is counterproductive to add salt again. With this we do nothing more than increase the sodium in our blood being quite harmful.

Do not cook food with salt

Following the previous section, it is not necessary to cook food with salt. For example, you can use another kind of seasonings or spices with little sodium and that provide many benefits for our health.

Out processed foods

Processed and ultra-processed foods often have a lot of added gauze, sugar, and salt.  Therefore, they must be eliminated from our daily diet.

At most, we will take for example salty snacks very occasionally, and even occasionally when there is a party or family gathering. This can also be applied to frozen and prepared dishes, as they have many added salty additives.

Eliminate smoked or salted fish

It also happens with this type of fish. Although blue and white fish can be eaten several times during the week, it is better not to have smoked and salted fish in the diet. They provide fat and are not favorable at all.

Beware of the various types of cheeses

Fatty and cured cheese, although it is very good, has a high salt content. It is better that we reduce its consumption and replace it with low-salt, fresh and tender cheeses, which we can also put on toast, in sandwiches or as a dessert.

Read product labels

Although many people do not, we advise you to carefully read the label of the food products we buy. There it specifies the calories, proteins and the salt content that they carry.

Consult our nutritionist

Many times we are not quite sure which foods are higher in sodium than others. In this case, we will listen to the professionals. It is better to ask the nutritionist or doctor about these questions, and they will tell us what to eat. As each person is different, we will make a plan tailored and adapted to our problems and constitution.

Salt substitutes

In the same way that there are foods that substitute traditional sugar for another with a better composition for health and with more benefits, we can also substitute foods rich in salt and conventional table salt, which is very rich in sodium.

A healthy lifestyle

It is no secret that if we choose a healthy lifestyle, then we will gain and reduce the salt we eat. Well, most healthy foods are low in sodium.

Foods rich in sodium

We have already seen some of the foods rich in sodium, such as processed meats and sausages; certain sauces; bread, with 276 milligrams of sodium; soy sauce, the tablespoon of which contains 1,000 milligrams of sodium; in addition to others such as canned goods, cereals or fast food.

While we can distinguish between foods high in the mineral sodium, which are those with 400 mg or more, foods low in sodium, with a maximum of 80 mg per serving; and sodium-free foods, which have 5 mg or less per serving.


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