How to Reduce the Amount of Salt in Your Diet for Better Kidney Health
When it comes to protecting your kidneys, what you eat plays a vital role—and salt (sodium) is one of the biggest culprits. Eating too much salt can raise your blood pressure and cause damage to the tiny blood vessels in your kidneys, leading to kidney disease over time.
At AACKA, we’re passionate about helping our community reduce their risk of kidney disease. One of the most effective ways to do this is by cutting down on salt. Here’s how:
Why Is Too Much Salt Harmful?
Your kidneys regulate fluid balance and blood pressure by managing how much sodium stays in your body. When there’s too much salt in your diet, your kidneys struggle to keep up. This can lead to:
High blood pressure – the leading cause of kidney disease
Swelling and fluid retention
Faster progression of existing kidney damage
Simple Tips to Cut Back on Salt
1. Cook More at Home
Take control of what’s going into your meals. Homemade meals allow you to season with herbs, spices, lemon, or vinegar instead of salt.
2. Check Food Labels
Look for items labeled “low-salt,” “low-sodium,” or “no added salt.” Compare products and choose those with the lowest sodium per 100g.
3. Avoid Processed Foods
Packaged and ultra-processed foods like ready meals, tinned soups, sauces, instant noodles, and snacks are usually very high in salt. Replace with fresh ingredients wherever possible.
4. Limit Salt-Rich Condiments like Soy sauce, ketchup, salad dressings, and stock cubes are surprisingly salty. Use them sparingly or switch to reduced-salt alternatives.
5. Taste Before You Salt
Break the habit of adding salt before tasting your food. You might find it’s already seasoned enough.
6. Use Flavourful Alternatives
Season your food with garlic, onion, pepper, paprika, turmeric, thyme, basil, or parsley. These are kinder to your kidneys and add rich flavour.
Watch Out for “Hidden” Salt
Even foods that don’t taste salty can be high in sodium. Examples include breakfast cereals, breads, and some breakfast bars. Again, reading food labels is key!
How Much Salt Should You Eat?
The NHS recommends no more than 6 grams of salt per day (that’s about one teaspoon), or 2.4 grams of sodium. Many people consume far more than this without realising it.
Final Thoughts
Reducing your salt intake is one of the most powerful things you can do to protect your kidney health, especially if you’re from a community that is already at higher risk. At AACKA, we’re here to support you with simple changes that can have a big impact.
Start small, make swaps where you can, and remember—your kidneys will thank you.
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#LoveYourKidneys #AACKA #SaltAwareness #KidneyHealthMatters
Disclaimer:
This post is for general information and awareness purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with your GP, dietitian, or healthcare provider before making changes to your diet or lifestyle, especially if you have kidney disease or other health conditions.
