Here's something that might surprise you: most of the salt we consume (around 80%) doesn't come from the salt shaker. It's hidden in everyday packaged foods.
What you will learn in this fact sheet
This fact sheet is packed with practical information to help you take control.
- Simple, effective tips to cut back on salt.
- How dietary changes can help manage high blood pressure.
- Smarter choices when shopping and cooking.
- How to spot hidden salt by reading food labels.
Evidence-based strategies to reduce salt.
- Put the salt shaker away.
- Give your taste buds time to adapt.
- Add other flavours instead.
- Shop smart — reading nutrition labels.
- Choose products with the lowest sodium.
- Choose fresh foods when shopping and cooking.
Smart food swaps to reduce salt
- Instead of high-salt deli meats choose lean mince or grilled chicken.
- Instead of smoked foods choose canned salmon in spring water, turkey breast or egg.
- Instead of high-sodium sauces:
- use salt-reduced soy sauce instead of regular soy sauce
- use canned tomatoes instead of cooking sauces
- use no added salt stock instead of stock powder
- choose salt-reduced gravy options.
- Instead of salty snacks choose unsalted nuts, air popped popcorn or fresh fruit.
- Take care when eating out to avoid extra sauces and dishes with cheese.
Other helpful lifestyle choices for high blood pressure
Beyond salt reduction, other proven strategies to lower your blood pressure include:
- Achieve and maintain a healthy body weight and waistline.
- Participate in daily physical activity and reduce sitting time.
- Drink less than 2 standard alcoholic drinks in a day.
- Take medications recommended by your doctor.
- Get support to reduce or stop smoking.
- Eat foods that have potassium — including 2 serves of fruit and 5 serves of vegetables each day.
Important note: If you have kidney disease, check with your doctor or dietitian before eating more foods that are high in potassium.