Are you aware that you are probably overconsuming salt or sodium?
According to the Malaysian Community Salt Survey (MyCOSS), Malaysians consume more than 3,000mg of sodium daily, which is way more than the recommended amount of 2,000 mg/day by the Health Ministry!
This is a major health concern as excessive salt intake is linked to hypertension (high blood pressure), which can then lead to kidney disease, stroke and heart disease.
Indeed, the 2023 National Health and Morbidity Survey (NHMS) reported that one in three adults in the country have hypertension, and this high number has not declined since 2015.
Bone health can also be affected as excessive salt intake leads to calcium loss.
It is imperative that we reduce our salt intake to reduce risk to these diseases.
Sources of salt
While often used interchangeably, “salt” refers to the compound sodium chloride (NaCl), while “sodium” is the mineral element found in salt.
Table salt is about 40% sodium and 60% chloride.
It is the main source of sodium in the diet, but sodium is also found in other foods and food additives, such as sodium bicarbonate (baking soda) and sodium benzoate (a common preservative in beverages).
While sodium is essential for bodily functions, excessive intake can lead to health problems.
In Malaysia, two major sources of salt intake come from our habits of eating out and consuming processed foods.
A 2022 study found that processed foods sold as street foods, like fried fish balls, sausages, crab sticks and keropok lekor, contain high amounts of sodium.
A 2021 study revealed the high sodium content in various fast food products like chicken nuggets, french fries, sandwiches, bread and sauces.
In fact, the top 10 high-sodium foods most consumed by Malaysian adults as reported by MyCOSS were fried vegetables, white/wholemeal bread, omelette, fried chicken with spices, fried rice, nasi lemak, roti canai, fried beehoon, fried noodles and chicken curry.
In order to help tackle the health problems linked with high sodium intake, there are two major steps we need to take: cooking healthy meals more often at home and making smarter food choices to lower our salt intake.
Cooking at home
One crucial way to manage our salt intake is by cooking more often at home, instead of eating out.
By cooking at home, we have control over the ingredients of our foods.
We can choose fresh, whole foods to include in our cooking, instead of processed, high-sodium options.
Another benefit of home cooking is that we can customise the flavour of meals according to our preference.
Cooking at home also allows us to opt for healthier cooking methods such as grilling, steaming and stir-frying.
Here are some steps to reduce salt in home cooking:
There is a variety of herbs and spices that you can use, such as garlic, onion, turmeric, black pepper, cumin and paprika, to enhance the taste of your dish, in place of salt.
Meanwhile, umami seasonings, such as monosodium glutamate (MSG), can be used to enhance the umami taste and reduce salt in cooking.
For example, instead of using one teaspoon of salt, we can use half-a-teaspoon of salt and half-a-teaspoon of MSG.
By doing that, we can reduce our sodium intake by 34%, while still maintaining the delicious taste of dishes.
We can also use mushrooms, tomatoes or fermented foods to enhance the umami flavour naturally.
Reduce the use of soy sauce, oyster sauce, fish sauce, ketchup and other high-sodium seasonings in cooking.
If necessary, opt for low-sodium versions.
Let your taste buds adjust by gradually reducing the amount of salt used in foods.
After some time, you will get used to the taste of foods with less salt.
You can also use potassium salt (potassium chloride) as an alternative to table salt.
Making smarter choices
Here are some tips to help lower your salt intake while grocery shopping or eating out:
When buying packaged foods, check the sodium content of the foods per serving.
Foods containing 120mg or less of sodium per 100g are considered to be low-sodium foods.
Watch out for “hidden salt” in instant noodles, frozen foods, sauces and canned items.
Compare brands and choose those with lower-sodium alternatives.
When shopping for groceries, look for options with less salt.
For example, choose fresh meats and seafood over cured meats or processed meats like nuggets, sausages or meatballs.
Avoid salted fish, salted eggs or other dried ingredients that may have added salt.
And when buying grains, opt for plain rice, oats or whole wheat, instead of flavoured or pre-packaged versions.
For snacks, buy unsalted nuts and crackers, instead of chips or salted crackers.
It may be a bit hard to control your salt intake when your meals are cooked by another person when eating out.
What you can do is to request for adjustments to your meals: ask for less salt and have sauces or gravy served separately on the side.
You should also be mindful of condiments.
Reduce soy sauce, ketchup and seasoning powders, and use chilli, lime or vinegar instead.
And watch out for soups, gravy and processed meats in your meals as these may contain high amounts of salt.
Remember, small changes make a big difference to your health.
Take control and start reducing salt today!
Dr Tee E Siong is the Nutrition Month Malaysia (NMM) steering committee chairman. This article is contributed by NMM 2025, an annual community nutrition education initiative jointly organised by the Nutrition Society of Malaysia, the Malaysian Dietitians’ Association and the Malaysian Society of Body Composition. NMM 2025 will be having its annual Food-Fit-Fun Fair in IOI City Mall Putrajaya on May 14-18 (2025). For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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