Key messages on salt reduction
Know the harm of too much salt in the diet
High levels of sodium salt in the diet can cause high blood pressure and increase the risk of heart disease, stroke, stomach disease, osteoporosis and obesity.
Control the daily salt intake
The daily salt intake of a healthy adult should be no more than six grams, a child aged 2-3 no more than two grams,
a child aged 4-6 no more than three grams per day,
a child aged 7-10 no more than four grams per day,
and the elderly above 65 years old no more than five grams.
Use measuring salt spoons
Reducing salt by 5% - 10% will not affect the flavor of dishes. It is recommended to use measuring spoons to control the amount.
Use pepper, garlic, vinegar and white pepper instead to enhance the flavor of food and reduce the attention given to saltiness.
Eat less pickles, more fresh fruits and vegetables
Eat less pickled mustard, pickled vegetables and foods cooked in soy sauce, or choose low-salt mustard. It’s recommended to eat fresh vegetables and fruits at every meal. Foods with high potassium such as yogurt, clams, halibut, orange juice and milk are recommended to help stabilize blood pressure.
Avoid processed food with much salt
Cooked meat, lunch meat, sausages and canned food (such as salted beef, ham meat, marinated eggs, salted eggs, beef jerky and canned fish) have high sodium.
It is recommended to choose fresh meat, seafood and eggs, and not eat or eat less processed or canned foods with salt.
Reduce the intake of salt gradually
Reducing salt intake step by step, slowly feeling and adapting to the natural flavor of different foods, will gradually decrease the taste demand for saltiness.
Read the nutrition facts
Read the nutrition facts when buying packaged foods, and choose foods with low sodium, or foods with "low salt", "less salt" or "no salt" labels.
Choose low-salt dishes when dining out
Refrain from dining out. When dining out, ask the restaurants to put in less salt, and try to order low-salt dishes.
Focus on condiments
Soy sauce, oyster sauce, bean paste, monosodium glutamate, chicken essence, salad dressing and seasoning bags have high sodium salt.
Reduce their use, and choose salt and soy sauce with low sodium. When using a mixed condiment bag, only sprinkle a little on food, and do not use it all.
Be alert to hidden saltInstant noodles, noodles, bread, quick-frozen food and other convenient foods, as well as some snacks such as spiced melon seeds, plums, preserved fruit and French fries, all contain a lot of invisible salt and some of them do not taste salty. It is suggested to eat less of such foods.