Ten tips for reducing your salt intake


This week marks Salt Awareness Week and it's a hidden ingredient in our foods that can have big impacts on our health. Research shows that we're consuming almost double the amount of salt recommended which leads to increased risk of high blood pressure and cardiovascular disease, including heart attack, stroke and blood vessel disease.

Right, let's change that. At Best of Health we're big on flavour and helping you find ways to enjoy food while looking after your health. So here are some tips and recipes to reduce the salt and improve your healthy lifestyle.

Ten tips for reducing your salt intake

  1. The easiest one - eat more fresh vegetables and fruit which are naturally low in salt. Organic is even better! Eat a wholefoods diet and you won't need to worry about salt.
  2. If you're shopping at our store, you're probably already not eating a lot of the obviously salty snack foods and processed foods. But still keep an eye out for the sodium content on sauces and packaged foods.
  3. Check food labels. As a guide on food labels, VicHealth recommends looking for foods with less than 400mg of sodium per 100g. The best choices are foods with less than 120mg of sodium per 100g. 
  4. Beware the 'salt-reduced' label on foods, that other ingredients haven't been added for flavour that might be just as much an issue. Check the label to be happy that you're getting real foods, in their natural state and balanced for your body.
  5. Cut back on processed meats such as bacon, ham, chorizo, and salami.
  6. When cooking, be aware of the amount of salty sauces and condiments such as stock, soy and fish sauce, and table salt. Everything in moderation. 
  7. Use herbs, spices, garlic, and pepper as seasonings as they are naturally low in salt. See recipes below that hero our beautiful organic spices that mean you won't even miss the salt!
  8. Take the salt shaker off the table. Particularly for kids as it's a novelty.
  9. Cook at home with unrefined salt that provides additional minerals, without additives. Enjoy takeaway meals and foods only occasionally, as they're often high in salt.
  10. Eat a balanced and varied diet of wholefoods, keep your gut healthy, body active and eat mindfully to nourish yourself well.


Morrocan-roast-vegetable- salad.png

1 teaspoon finely grated orange zest
1/2 teaspoon ground cinnamon
1 1/2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground ginger
1/2  teaspoon cayenne pepper
1/4 teaspoon chilli powder
a pinch of ground cloves
1/2 teaspoon freshly ground black pepper
300 g Jap pumpkin, cut into 3 cm cubes
300 g sweet potato, peeled and out into 3 crn cubes
300 g small potatoes, halved
3 large carrots, cut into chunks
1 large red capsicum, cut into chunks
2 tablespoons garlic-infused olive oil
2 tablespoons olive oil
3 cups baby spinach leaves
2 tablespoons chopped chives

Preheat the oven to 200°C.
Combine the orange zest, spices, salt and pepper in a small bowl, mixing well.
Place all the vegetables, except for the spinach, into a bowl. Drizzle over the olive oils and toss to coat well. Sprinkle with the spice mix and toss to combine, ensuring an even coating.
Place the vegetables in two roasting dishes and bake for 45 minutes or until all the vegetables soften and begin to turn golden brown. Turn the vegetables twice during cooking.
Remove from the oven and cover the trays with foil. Cool to room temperature.
To serve, place the spinach and roasted vegetables into a large salad bowl. Mix well to combine. Sprinkle with the chives, lightly season to taste, and serve immediately or place in the refrigerator to cool completely before serving.




85 ml (1/3 cup) garlic—infused olive oil
3 tablespoons almond meal
2 teaspoons grated ginger
1 1/2 teaspoons paprika
1 teaspoon ground coriander
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
1/2 teaspoon chilli powder
1/2 teaspoon garam masala
1 kg skinless chicken thigh fillets, cut into 2 cm cubes
185 g (2/3 cup) regular or coconut yoghurt, plus extra to serve (optional)
125 g (1/2 cup) sour cream
coriander leaves, to garnish
steamed rice, to serve

Heat the olive oil in a large heavy-based saucepan or stockpot over a medium—high heat. Add the ground almond meal, ginger and all the spices and stir for 30-60 seconds until fragrant. Add the chicken and toss to coat in the spices. Cook, stirring, for 4-5 minutes or until browned on all sides.
Lower the heat and cook for a further 5 minutes. Add half the yoghurt and half the sour cream, then cover and simmer gently for 1 hour or until the chicken is tender, stirring regularly to prevent sticking. Add the remaining yoghurt and sour cream and stir until heated through.
Garnish with coriander leaves, a dollop of yoghurt, if desired, and serve with steamed rice.


Recipes credit - "Two-Step Low-Fodmap Diet & Recipe Book" by Dr. Sue Shepherd.

Find most of the ingredients instore, including Himalayan and Australian Mount Zero pink Lake Salt and our organic premium spices for your pantry.

Health, RecipesLeo Peters