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- Eat more fresh vegetables and fruit which are naturally low in salt.
- Cut back on salty packaged or processed foods such as potato chips and other salty snack foods, packet soups and sauces, pies, sausage rolls, sausages, pizzas, and ready-made meals.
- Check food labels or use the FoodSwitch app to choose lower salt foods. On food labels, look for foods with less than 400mg of sodium per 100g. The best choices are foods with less than 120mg of sodium per 100g.
- Buy ‘reduced-salt’ breads and breakfast cereals, or check the food label to find the lower salt option.
- Cut back on processed meats such as bacon, ham, chorizo, and salami.
- When cooking, limit salty sauces and condiments such as stock, soy and fish sauce, and table salt. Choose lower salt/sodium varieties if available.
- Use herbs, garlic, and pepper as seasonings as they are naturally low in salt.
- Take the salt shaker off the table.
- Eat takeaway meals and foods only occasionally.
- Follow the Australian Dietary Guidelines. For more information, see eatforhealth.gov.au.