For almost 30 years, Jamaicans have engaged in the trend of high salt consumption.

This has become alarming for health officials and the Government which has encouraged citizens to lower their salt intake.

According to Minister of Health and Wellness Dr Christopher Tufton, the salt intake of Jamaicans is almost twice as high as the recommended rate.

Consequently, many citizens are at an increased risk for high blood pressure, heart diseases and stroke.

High salt consumption is also a global issue, prompting the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC) to provide recommendations on how to reduce it.

Here are five tips from the CDC and WHO on how to reduce salt intake.

1. Do not consume more than 5 grams of salt per day

Since removing salt from ones diet entirely can be difficult, WHO recommends that adults consume no more than five grams of salt a day.

As it relates to children, they recommend no more than two grams of salt per day.

Based on WHO’s estimates, reducing salt intake, even by 15 per cent, would prevent 8.5 million premature deaths and reduce the risk of noncommunicable diseases.

2. Check labels and choose the lower salt option

According to the WHO, up to 75 per cent to 80 per cent of salt consumed by people every day comes from processed and packaged foods. 

When buying processed foods, check the nutritional facts found on labels and identify how many grams of salt or sodium are in the food.

Also, check the amount of sodium per serving, and don’t forget to check the number of servings per container.

Then, choose the option that has the least amount of sodium.

3. Keep takeout and fast food to an occasional treat

In wake of the COVID-19 pandemic, there has been an increase in the number of persons ordering food from fast food locations.

According to the WHO, these foods often contain high levels of salt, calories, saturated fat and sugar that are damaging to ones health.

So, the next time you think about ordering food, ask yourself if there is a healthier alternative that you can make at home.

4. When cooking, reduce the amount of salt used

When preparing meals at home, it is much easier to control the amount of salt used.

The CDC recommends that, when cooking at home, persons should use salt-free processed seasonings or spices as the majority of processed spices contain high levels of salt.

If a salt-free option is not available, reduce the amount used during cooking or find alternatives such as garlic or lemon juice.

Also, limit sauces, mixes, and instant products, including flavoured rice and ready-made pasta as these often contain high levels of salt.

5. Eat more fruits and vegetables

Fruits and vegetables are healthier alternatives that can be used to replace your favourite salty snack.

So, the next time you go to the supermarket, instead of picking up a can of Pringles, buy some broccoli or oranges instead.

If you cannot find fresh fruits to buy, frozen fruits and vegetables can also be used to reduce salt intake as they generally contain low amounts of sodium.

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