The World Health Organization advises adults to keep their daily sodium intake below 2,000 mg, roughly under 5 gm salt, which is a little less than 1 level teaspoon.
Steer clear of packaged or ready-made items while planning meals. Opt for fresh produce, frozen foods/dairy products/baked item without/less added salt or tinned items marked as salt-free, says Johns Hopkins Medicine.
Cleveland Clinic suggests cutting out all extra salt added during meals and skipping flavourings that include salt, like onion or garlic salt, meat softeners, sauces high in sodium like soy or teriyaki. Reading ingredient labels can be highly educative.
The American Heart Association says to mix reduced-salt items with their standard counterparts. If you're not fond of the flavour of low-salt foods, blending them half-and-half with regular ones can lower your intake without a big change in taste.
The Centers for Disease Control and Prevention recommends cutting down or swapping out salt while making meals. Use herbs, lemon or lime juice, spice mixes without salt, or other flavourful ingredients instead.
According to the FDA, over 70 per cent of the sodium intake comes from packaged and processed foods, even those that don’t taste salty -- like pastries and cereals. The National Kidney Foundation recommends avoiding items high in hidden salt, packaged snacks, frozen meals, cured meats.
Johns Hopkins Medicine says not to be overly strict with yourself during festive periods, as sticking to healthy choices can be tricky with so many indulgent dishes around. Aim then to eat more fresh produce, keep well-hydrated, moving your body regularly.
WHO recommends opting for reduced-sodium alternatives like potassium while cooking or at the table. It also advises that any salt used should be enriched with iodine, as this nutrient supports proper brain growth in unborn babies/young children, contributing to overall cognitive health.