Often people think salt and sodium are the same thing. Salt refers to the chemical compound sodium chloride, whereas sodium refers to the dietary mineral sodium. Sodium is found in food naturally or synthetically added to processed foods. Salt on the other hand is table salt. It is the combination of mineral elements of sodium and chloride – sodium can take up to an estimated 40% of table salt (Mutchler, 2021).
In Australia, the recommended target for sodium intake is 2,000 mg per day (around 5 grams of salt). However, most Australians consume nearly double that amount. Reducing your salt intake can significantly benefit heart health and lower blood pressure.
Low-salt diets are often indicated in managing specific health conditions such as kidney diseases and cardiovascular conditions.
There are plenty of options to eat whilst on a low-salt diet. Sodium is naturally found in a lot of foods however this doesn’t mean a strict exclusion is necessary. Whole foods including plants, fruits and poultry contain sodium at lower limits in comparison to animal-based products such as dairy, canned fish or meat.
Some foods that should be limited when trying to follow a low-salt diet include processed and packaged foods such as chips, frozen dinners, fast food, cured meats, salted meats, smoked meats, canned goods with added salt, salted nuts, beverages (i.e. sports drinks, salines, hot chocolates) etc.
There are many ways to consciously make salt lowering adjustments in food choices such as:
– Choosing canned goods with no added salt i.e., chickpeas, beans, lentils, corn etc.
– Reducing or limiting the intake of processed and packaged goods
– Reduce seasoning of foods, or ensuring seasoning is only done at a certain stage of cooking i.e. during only, or at the time of the meal.
– Enhancing food naturally with herbs and spices.
– Opt for home-cooked meals instead of takeaway where possible
– Make sauces and dressings to avoid extra salt
– Choose nuts without salt
Check the nutrition label. Look for meals with less than 120 mg of sodium per 100 g. In meal delivery services, the sodium content is usually listed clearly per serving, so you can track how much you’re consuming across the day.
At this stage, there are no dedicated low-salt meal delivery kits in Australia.
If you are interested in looking into a meal kit, there is the option to use a meal kit as a guide and adjust the recipes to your individual needs according to you required salt intakes. Check out our comparison guide on meals to find the best option for you.
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https://www.rpcardio.com/jour/article/view/149?locale=en_US
Garg et al. (2011). “Low-salt diet increases insulin resistance in healthy subjects”. Science Direct – Metabolism Volume 60, Issue 7, July 2011, Pages 965-968.
https://www.sciencedirect.com/science/article/abs/pii/S002604951000329X
Gilbey, Fitfield (2004). “Nutritional information about sodium: is it worth its salt?”. The New Zealand Medical Journal (Online); Christchurch Vol. 119, Iss. 1232”.
Mutchler (2021). “What is Sodium” – Very well health.
https://www.verywellhealth.com/sodium-sodium-or-salt-sodium-functions-sodium-and-diet-5085108
NRV (2017). “Sodium”. Nutritional Reference Values for Australia and New Zealand, Australian Government – National Health and Medical Research Council.
https://www.nrv.gov.au/nutrients/sodium
Williams (2007). “Nutritional composition of red meat”. Nutrition & Dietetics, Journal of Dietitians Australia.
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1747-0080.2007.00197.x