6 Ways to reduce sodium intake when preparing food Infographic

6 Ways to reduce sodium intake when preparing food Infographic

Hypertension is one of the major health problems. One of the main risk factors is excessive sodium intake. Sodium in our diet mainly comes from table salt, which is often added in family cooking. At the same time, the consumption of processed or packaged food is also increasing.

In order to help people reduce salt intake and promote a healthy food environment, the WHO is carrying out publicity activities to raise public awareness and provide methods for home cooking and consumers to choose lighter and healthier diets.

WHO Guidelines for Sodium Intake

  • The WHO recommends reducing sodium intake while increasing potassium intake to reduce the risk of high blood pressure.

  • Reduce sodium intake to less than 2000 mg per day (i.e. less than one level teaspoon of salt), and ensure that potassium intake is higher than 3510 mg per day.

  • Maintain a balanced diet, eat less processed foods, eat more fresh fruits and vegetables and unsalted beans/peas and nuts.

Here is an infographic that compares the amount of salt and sodium. Click here to edit.

Tips for Consumers

  • When cooking, gradually reduce the amount of salt or sodium-containing seasonings to allow the taste buds to adjust to the light taste.

  • When eating out, it is required to reduce the condiments/sauce, and require the condiments/sauce to be added instead of being poured on the food.

  • Refer to the nutrition labels of prepackaged foods and choose products with lower sodium.

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