Ways to Reduce Salt Intake

Author: FITivate | Published date: July 4, 2022 | Category: Nutrition
Sodium intake, Sodium intake daily, Sodium in food

Sodium VS Table Salt

Sodium and Salt are often used as similar terms but in fact there is differences in both components. Sodium is a mineral and is found in many foods. Salt is made up of sodium chloride, with sodium as one of its main elements.

Why is Sodium important to our body?

  1. Essential in keeping fluid in our body balanced
  2. Helps with the relaxation and contraction of the muscles. Low sodium will result in muscle cramps.
  3. Transmitting nerve signals

Why is high Sodium consumption bad?

Excess sodium intake causes high blood pressure as sodium in the blood stream attracts water, resulting in increased blood volume.

High blood pressure can cause damages to the blood vessels, cardiovascular and kidney diseases.

Daily recommended sodium intake is less than 2000 mg of sodium or 5g of salt.

8 in 10 people in Singapore consume in excess to that. (1)

Tips to reduce Sodium intake

  1. Lessen or completely avoid processed meat (eg. Ham, bacon, sausage, salami). Due to the preservatives and additives, it has about 25 times more sodium than normal meat!
  2. Ask for lesser or no salt to be added to your fries. Since fries are deep fried food, it should be consumed in moderation as well.
  3. When eating out, avoid drinking the soup base and ask for less sauce and gravy to your dishes.
  4. When preparing meals at home, cook food with less sodium, chicken stock cubes and sodium based condiments. Use natural herbs, flavourings (garlic, onion, chili, pepper, cinnamon etc) instead.

References : 

1. https://www.healthxchange.sg/high-blood pressure/prevention/salt-high-blood-pressurewhats-

By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)



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