#alimentación saludable #corazón #nutrición

5 Simple Ways to Eat Less Salt

28 de octubre de 2025

1 min de lectura

It's a sad but true fact: modern people worldwide love salty food and eat it much more than the World Health Organization's (WHO) recommendation of five grams daily. Most people don’t even realize they are consuming so much.

Puntos clave

It's a sad but true fact: modern people worldwide love salty food and eat it much more than the World Health Organization's (WHO) recommendation of five grams daily.
Why do we eat too much salt?
How to limit salt in your diet

Para quién es

Personas que exploran Estilo de vida saludable a través de alimentación saludable, corazón.

Por qué importa

Este artículo te ayuda a orientarte rápidamente y luego avanzar a una colección o serie si quieres seguir profundizando.

Autor del artículo

Dra. Helga

Médico general

Why do we eat too much salt?

Even when trying to monitor the amount of salt in their diet, people mostly consider only the salt they add to their dishes. However, the food we buy in stores has significantly added salt. Often, high salt content is hidden in foods we do not consider salty. Foods with some of the highest salt content include the following:

Meats (beef, ham, bacon, sausage)
Canned fish and vegetables
Bouillon cubes
Prepared snacks (chips, nuts, popcorn, crackers, etc.)
Salad dressings and sauces (ketchup, soy sauce, mayonnaise, etc.)
Bread
Convenience foods
Cheese (especially processed cheese)

Salt is a source of sodium, which the body needs to function properly. However, excess increases blood pressure, which is a health risk.

How to limit salt in your diet

Choose fresh foods instead of salty and processed foods.
Eat more fruits and vegetables. Avoid convenience, pizza, fast food, ready-made mixes, canned soups, and processed meats (sausage, hams, bacon). Buy fresh meat or fish instead of pickled, smoked, or canned.
Read labels. Pay attention to information about the composition of foods. Choose foods labeled "low sodium" or "no added salt."
Add more herbs and spices. Use herbs, spices, lemon, lime, vinegar, or seasoning blends instead of salt or salty sauces.
Cook your food. This helps you know exactly how much salt you put in a dish. Do not salt food while cooking; it is better to do it before serving.
Be careful with sauces. Generally, sauces sold in grocery stores contain significant amounts of salt. Among the "leaders" are ketchup, barbecue, soy sauce, and teriyaki.

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