Salt

Really aim for the WHO recommendation

Make less than 5g of salt per day your overall goal, including all foods and added salt. For a few representative days, estimate your intake based on labels and serving sizes. If you are significantly above, reduce several important sources: changing a single pinch will not be enough. Then check that your new choices actually bring you closer to this goal.

Identify your main sources

Identify the very salty foods that you consume every day and seriously reduce their space. Bread, certain cheeses, cold meats, prepared soups, stock cubes and sauces can contribute a lot to the total intake. A food that tastes a little salty can count if you eat a lot of it. Start with the most important sources, then continue making changes until you reach your goal.

Compare labels with actual serving size

Food labels may list salt or sodium, per 100 g or per serving, depending on the market. Compare similar products on the same basis and account for the portion you actually eat. Salt in grams is approximately sodium in grams multiplied by 2.5; divide sodium listed in milligrams by 1,000 first. For example, a product containing 1 g of salt per 100 g provides 3.5 g in a 350 g portion.

If the label only indicates sodium, multiply its quantity by 2.5 to obtain the salt equivalent: 400 mg of sodium corresponds to approximately 1 g of salt. Keep the same unit during calculation. The daily benchmark includes bread, sauces and all other foods; it does not correspond to a quantity to be added freely with the salt shaker.

Change choices that come up often

For a prepared dish, soup or sauce that you buy regularly, look for a less salty version that fulfills the same role. Our recommendation is to exclude cold meats from the diet: its importance in avoiding goes beyond the question of salt, since processed meats are associated with an increased risk of colorectal cancer. Replace it with eggs, fish, unprocessed meat or legumes depending on the meal.

Measure out condiments instead of pouring them automatically. A small amount of soy sauce or broth can already season a dish; then adding a lot of salt is not always helpful. In restaurants, asking for the sauce on the side makes it easier to measure. For canned vegetables or legumes, draining and rinsing can also remove some of the salt present.

Preserve taste in cooking

Taste before adding salt, then gradually reduce the usual amount. Lemon, vinegar, garlic, herbs, spices and cooking can add depth to the dish. A soup with broth or a meal that already contains cheese sometimes requires very little added salt. Adapt the seasoning to the result, without using the salt shaker as a first reflex.

Make changes easy to maintain

Keep herbs and spices within reach, and avoid systematically placing the salt shaker on the table. When shopping, choose one or two less salty alternatives that you like so you don't have to repeat the comparison every week. Planning a simple meal at home can also avoid relying on prepared meals on days when you're short on time.

An occasional very salty meal doesn't require a day of extreme restriction behind it. Return to your moderate habits at the next meal and drink as needed. Avoid turning an outing or aperitif into a routine failure. It is the repeated choices that determine the usual intake; relatively stable consumption can also make it easier to observe your swelling variations.

Observe the face without trying to dehydrate

If you notice a more swollen face after certain meals, compare several mornings under the same conditions: similar time, light and posture. Also note sleep and alcohol, which can blur the comparison. A difference on a single morning does not demonstrate the effect of salt. Do not voluntarily reduce water and do not try to make the body sweat to refine your features.

Adapt in case of heavy sweat loss

An ordinary session does not justify eating very salty all day. However, during prolonged exercise, high heat or significant sweat loss, water and sodium requirements may change. A strategy adapted to the effort is better than systematic suppression. If you have a prescribed restriction or are considering a potassium-fortified salt with kidney disease, have this choice checked.