Excess sodium intake is linked to increased risk of high blood pressure, heart disease, stroke, and kidney problems. In Australia, most people consume almost double the recommended daily sodium limit of 2,000 mg (NRV, 2017). Here are proven strategies to reduce salt in your diet without compromising on flavour or nutrition:

1. Read Nutrition Labels Carefully

Check the sodium content per 100g on food labels. As a guide:

• Low sodium = less than 120 mg per 100g

• Moderate sodium = 120–400 mg per 100g

• High sodium = more than 400 mg per 100g
  

2. Choose Fresh, Whole Foods More Often

Processed foods account for more than 75% of dietary sodium. Opt for:

• Fresh fruits and vegetables

• Unprocessed meats or plant proteins

• Homemade meals using whole ingredients

3. Limit Processed and Packaged Foods

Foods like canned soups, tinned beans, sauces, chips, deli meats, and ready meals are often high in salt. Look for “low salt” or “no added salt” versions, or rinse canned goods to remove excess sodium.

4. Cook at Home Using Herbs and Spices

Cooking at home gives you full control. Use herbs, spices, citrus, garlic, and vinegar to boost flavour instead of relying on salt. Try:

• Basil, oregano, rosemary, or cumin for depth

• Lemon juice or balsamic vinegar for brightness

5. Go Easy on Condiments and Sauces

Soy sauce, ketchup, salad dressings, and stock cubes are high in sodium. Look for reduced-salt versions or use smaller amounts.