If you have high blood pressure, lowering your salt intake may reduce your blood pressure. Reducing high blood pressure is important to reduce your risk of stroke, heart disease and kidney disease. The salt in your diet doesn't just come from the salt shaker 80% of the salt in our diets comes from packaged foods. What you will learn in this fact sheet Our comprehensive guide provides you with: Tips to reduce your salt intake with practical strategies. Information for managing high blood pressure through dietary changes. Choices to reduce your sodium when shopping and cooking. Guidance on reading food labels to identify hidden salt. Evidence-based salt reduction strategies: Put the salt shaker away. Give your taste buds time to adapt. Add other flavours instead. Shop smart reading nutrition labels. Choose products with the lowest sodium. Choose fresh foods when shopping and cooking. Smart food swaps to reduce salt Instead of high-salt deli meats choose lean mince or grilled chicken. Instead of smoked foods choose canned salmon in spring water, turkey breast or egg. Instead of high-sodium sauces: use salt reduced soy sauce instead of regular soy sauce use canned tomatoes instead of cooking sauces use no added salt stock instead of stock powder choose salt reduced gravy options. Instead of salty snacks choose unsalted nuts, air popped popcorn or fresh fruit. Take care when eating out to avoid extra sauces and dishes with cheese. Download your free fact sheet Download fact sheet The contents of this fact sheet were last updated December 2024 Supporting vital heart health research This evidence-based fact sheet was developed by the Baker Heart and Diabetes Institute, where researchers have been advancing cardiovascular health for decades. Help us continue providing free, expert health resources. Your support enables us to: Develop more comprehensive fact sheets like this one. Conduct research that informs better blood pressure management. Make evidence-based health information freely accessible to all Australians. Support our research and free resources Your donation helps ensure we can continue creating and updating valuable health guides for the community. Other helpful lifestyle choices for high blood pressure Beyond salt reduction, other proven strategies to lower your blood pressure include: Achieve and maintain a healthy body weight and waistline. Participate in daily physical activity and reduce sitting time. Drink less than 2 standard alcoholic drinks in a day. Take medications recommended by your doctor. Get support to reduce or stop smoking. Eat foods that have potassium including 2 serves of fruit and 5 serves of vegetables each day. Important note: If you have kidney disease, check with your doctor or dietitian before eating more foods that are high in potassium. About the Baker Heart and Diabetes Institute The Baker Heart and Diabetes Institute is a leading medical research institute dedicated to reducing the impact of cardiovascular disease and diabetes through research, education, and community programs. Your support makes a difference. Consider donating to help us continue developing trusted, evidence-based health resources and advancing medical research that benefits all Australians.
