Web Content Viewer (JSR 286) - Healthy Weight


A salt shaker that has fallen over on the table with salt poured outMost Australians eat too much salt. Salt can improve flavour and preserve some foods. But salt is the main source of sodium in our diet and too much sodium is not good for our health.

Cutting down on sodium reduces blood pressure in adults and children. This is particularly important if your blood pressure is already too high. Decreasing intake of sodium may also help to reduce your risk of heart disease and stroke.

Most of the sodium we eat comes from processed foods.

Here are some tips to help cut down on salt:

  • Limit your intake of processed meats such as bacon, ham, corned beef, devon and fritz (choose those with less than 120 mg sodium/100 g)
  • Limit your intake of salty breakfast cereals, crispbreads and dry biscuits
  • Limit your intake of foods canned in salty water (brine), such as some fish and vegetables – choose no salt or reduced-salt varieties
  • Read food labels to choose lower sodium options among similar foods 
  • Choose packaged foods with labels stating they contain no added salt or are low or reduced in salt or sodium. Ingredients lists can help identify if salt or sodium is added
  • Limit your intake of drinks with added salts, such as sports drinks and salines
  • Don’t add salt to food during cooking or at the table
  • Remember, a food may be high in sodium even if it doesn’t taste salty
  • Train your tastebuds to enjoy less salty food; cut down on added salt gradually


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