Cutting back on salt is important for good health and long life because it can keep hypertension (raised blood pressure) at bay, which is one of the key risk factors for heart disease and stroke.
Excessive salt is also implicated in any condition where water retention is a feature, such as heart failure, cirrhosis of the liver, kidney disorders and Meniere's syndrome. It can worsen kidney function in patients with renal disease and force more calcium out in the urine, so contributing to osteoporosis.
Although hotly debated, there are many advantages to eating less salt with no disadvantages. Ideally you should aim for less than 1000 mg sodium a day and cap your maximum at 2300mg.
Where's the salt coming from?
Most people don't realise that 75 per cent of total salt we eat comes from everyday foods we buy at the supermarket. Only around 15thperthcent comes from what you use in cooking and sprinkle at the table. The remaining 10 per cent is found naturally as sodium in foods (particularly in fish, meat, milk, cocoa powder and some vegetables).
If you really want to make a difference to your salt intake, start shopping for salt-reduced and no-added-salt foods like bread, cracker biscuits, canned tomatoes, baked beans, butter/margarine and tuna. This will have the biggest impact on your total salt intake, as salt is a common ingredient in so many supermarket foods.
Cut out salty-tasting foods like anchovies, salted pretzels, potato crisps, olives and yeast spread. These only perpetuate a liking for saltiness.
In place of salt, you can use potassium chloride, a salt substitute. This helps during the first few weeks when your palate has not yet adjusted and food tastes terrible (but check first with your doctor or pharmacist if you have any heart or kidney conditions).
Initially, cook recipes with half the quantity of salt, reducing it as you progress. Do not add salt if you include salty ingredients, such as bacon, stock powder, soy sauce, bottled sauces or parmesan cheese.
Add flavour with herbs, spices, curry powder and aromatic ingredients like lemon juice, orange rind, mustard powder and wine. Use plenty of chilli, onions, garlic and shallots.
Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.au