High blood pressure (hypertension) is one of the most common and dangerous cardiovascular diseases today, affecting millions of people worldwide. One of the leading causes of this condition is consuming too much salt (sodium) in the daily diet.
Salt (NaCl) is a familiar seasoning that enhances the flavor of food. However, it is the sodium component in salt that causes the body to retain water, increasing blood volume and leading to high blood pressure. When excess sodium accumulates in the bloodstream, it draws water into the blood vessels, increasing pressure on the vessel walls and making the heart work harder. Over time, this can lead to complications such as stroke, heart failure, kidney failure, and damage to other vital organs.
According to the World Health Organization (WHO), the recommended daily salt intake should not exceed 5 grams (equivalent to about one teaspoon). However, in reality, many people consume double or even triple that amount without realizing it.
So how can we effectively reduce salt intake to prevent high blood pressure?
Below are strategies to actively and reasonably reduce salt intake to effectively prevent hypertension:
1. Recognize “Hidden” Sources of Salt in Foods
Many people think only table salt causes high blood pressure, but actually over 70% of the sodium we consume comes from processed foods such as:
- Instant noodles, bread, salty crackers
- Canned foods (canned fish, meat, pickled vegetables)
- Sausages, cured meats, shredded pork floss
- Soy sauce, fish sauce, seasoning powders
- Fast foods, fried foods
Therefore, to reduce salt intake effectively, you need to control total sodium from all food sources, not just the salt added during cooking.
2. Change Cooking Habits
Include the following ways:
- Gradually reduce salt: Avoid cutting salt drastically as it may make food taste bland and hard to eat. Instead, reduce salt little by little. For example, if you usually use 1 teaspoon of salt, try reducing to 3/4 teaspoon over 1–2 weeks, then reduce further.
- Replace salt with natural spices: Use garlic, ginger, shallots, pepper, turmeric, chili, and herbs (basil, cilantro, chives…) to enhance flavor without salt. These spices also have anti-inflammatory properties and help stabilize blood pressure.
- Use dipping sauces separately: Cook with less salt and serve salty sauces like fish sauce or soy sauce in small bowls for dipping. This helps you better control how much salt you consume.
- Limit seasoning powders: Many seasoning powders contain high sodium. Instead, use broth made from bones or vegetables to add natural sweetness.
3. Read Food Labels Carefully
If you regularly consume packaged foods, develop the habit of reading nutrition labels:
- Choose products labeled “low sodium” or “sodium free.”
- Compare sodium content between products, prioritizing those with less than 140 mg sodium per serving.
For example, two types of bread may have similar flavors, but one contains 120 mg sodium per slice, while the other has 300 mg. Choosing wisely can significantly impact your blood pressure if consumed daily.
4. Follow the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet, is based on:
- Reducing salt and sodium intake
- Eating plenty of green vegetables, fruits, and whole grains
- Limiting saturated fat-rich foods
- Increasing potassium, magnesium, and calcium intake
Following DASH can significantly lower your need for salt while keeping meals tasty and nutritious.
5. Eat Out Smartly
When dining out, controlling salt is harder. To reduce risk, you can:
- Ask the chef to use less salt
- Avoid salty sauces and dips
- Choose steamed, boiled dishes with minimal seasoning instead of fried or braised foods
- Avoid pickled foods, kimchi, dried fish, cured meats
- Being proactive in requesting less salty meals helps protect your health outside the home.
6. Create a Low-Salt Environment at Home
Limiting salt is easier if the whole family adopts the change, not just one person. Suggestions include:
- Cooking at home more often
- Teaching children to prefer less salty food from an early age
- Practicing “no salt days” 1–2 times a week to help your taste buds adjust
- Family eating habits greatly influence everyone’s lifestyle and health.
In short, Limiting salt or more precisely, controlling daily salt intake, is one of the simplest, most cost-effective measures to prevent and manage high blood pressure. Reducing salt not only lowers the risk of hypertension but also protects the heart, kidneys, eyes, and brain.
Start with small changes in seasoning, smart food choices, reading product labels, and building healthy eating habits. Good health is the result of positive daily actions, and reducing salt is a practical, important step to protect your heart.
