Excess sodium consumption has been linked to high blood pressure and an increased risk of cardiovascular diseases, so it’s essential to reduce salt consumption.

Singaporeans consume an average of 3,600mg of sodium daily, far above the World Health Organisation’s recommended limit of no more than 2,000mg or one teaspoon. HPB plans to reduce this consumption by 15 per cent over five years by encouraging customers to switch to lower-sodium options.

1. Reduce your intake of processed foods

Singaporeans consume almost double the daily salt limit recommended by both the World Health Organisation and Health Promotion Board (HPB), due to processed foods found mainly in hawker centres, food courts and fast-food restaurants.

According to nutritionist Ms Carolyn Stephen from Singapore Polytechnic’s Food Innovation and Resource Centre, the first step to reduce salt intake is avoiding processed foods as much as possible. Additionally, look out for items with a Healthier Choice Symbol or “Lower in Sodium” tagline, she added.

Another alternative is substituting table salt with potassium chloride, which tastes the same and helps regulate blood pressure. This alternative may be beneficial for people with hypertension or chronic kidney disease since excess potassium can be excreted from the body easily, according to experts.

Dr Bhaskaran of the National University Hospital noted that some natural salts, such as Himalayan pink salt, kosher salt and sea salt, are often promoted for their nutritional benefits over regular table salt. Unfortunately, these do not provide any discernable advantage over regular table salt in terms of nutrition, according to studies.

2. Switch to lower-sodium sauces and seasonings

When cooking at home, try cutting back on the amount of salt used in recipes to help lower your daily sodium intake. Start by adding half as much, then gradually reduce it down to a quarter once you become more accustomed to this change.

For enhanced flavor, try substituting granulated salt with fresh garlic or onion powder. Not only will this give your dishes an extra kick of zest, but it’s also a healthier choice!

Store-bought condiments such as salad dressings, soy sauce and ketchup should also be avoided; look for low-sodium versions which may have no extra salt added.

Though you cannot completely eliminate salt from your diet, reducing salt intake can help regulate blood pressure and reduce the risk of heart disease and kidney disease. Making this change is easier than you might think if you already eat a balanced diet consisting of fruits, vegetables and whole grains.

3. Avoid high-sodium foods

To reduce sodium intake, it’s best to steer clear of certain high-sodium foods. These include processed items like canned soups and sauces; ready-made meals and convenience items like frozen dinners; smoked or pickled foods; as well as condiments like ketchup and soy sauce.

For example, one tablespoon of ketchup contains approximately 190 milligrams of sodium; similarly, a tablespoon of soy sauce has around 1,000 milligrams.

Eating too much sodium can cause the body to retain fluid, increasing your risk for high blood pressure and heart disease. This occurs because your kidneys are unable to quickly eliminate excess salt from your bloodstream when you consume too much of it.

To reduce your sodium intake, opt for fresh produce like vegetables and fruit whenever possible. And when purchasing processed foods, steer clear of those that have been seasoned with salt; instead, buy items screened and approved by the American Heart Association (AHA) as having low-sodium levels.

4. Increase your intake of fruits and vegetables

With nearly 90% of Singaporeans exceeding the World Health Organisation’s daily recommended salt intake, switching to lower-sodium alternatives may help lower your risk for developing high blood pressure and other cardiovascular diseases.

According to the 2018/19 National Nutrition Survey, Singaporeans consumed an average of 3.6g sodium daily – nearly double the WHO recommendation for no more than 2g.

Reducing salt intake is an cost-effective strategy to prevent noncommunicable diseases like cardiovascular disease, stroke and coronary heart disease. Unfortunately, implementing such programs requires the collaboration of various stakeholders.

The Health Promotion Board (HPB) has implemented the Healthy Ingredient Development Scheme (HIDS) to assist suppliers in creating healthier foods, such as lower-sodium salt and sauces. According to HPB, currently 10 salt suppliers have utilized this initiative in producing lower-sodium salt and sauces; more are expected soon.

Another strategy to reduce salt intake is increasing your fruit and vegetable consumption. Eating more produce like these provides vital vitamins, minerals and phytochemicals which can benefit your overall wellbeing.