Home > Diet and nutrition > Nutrition Basics Updated 13 March 2013 10 tips to reduce your salt intake An estimated 3.3 million South Africans suffer from high blood pressure. One of the main culprits is a diet high in salt. 4 iStock Related 10 salty food culprits Salt is killing South Africans Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » 10 foods to boost your immune system Your quick guide to Banting An estimated 3.3 million South Africans suffer from high blood pressure. One of the main culprits is a diet high in salt. High salt consumption leads to high blood pressure, which in turn may lead to heart disease and stroke. Reduce your risk of developing heart disease or stroke by following these 10 handy tips to lower your salt intake, courtesy of Wash (World Action on Salt and Health):Read labels when shopping and choose low sodium or salt-free alternatives in pre-packaged foodsKeep snacks of fresh fruit, dried fruit or unsalted nuts at home and in the office, and in children’s lunchboxesLimit takeaways and fast foods such as burgers, fried chicken and pizza to an occasional treatAsk for fries with no saltWhen ordering pizza, choose a vegetarian or chicken topping rather than pepperoni, bacon or extra cheeseWhen dining out, ask for sauces and other condiments to be served on the side rather than on the mealAvoid ordering dishes that contain high salt ingredients such as Asian sauces, cured meats and cheesesDon't add salt to your food at the table when dining out or eating at homeStock up on low sodium or salt-free condiments, sauces and spreads. Replace salt in your cooking with herbs and spices Quick fact: did you know that mushrooms are very low in sodium? They contain only 14mg of sodium per 100g. When one then considers the fact that a low-salt diet allows between 400 - 1000mg of sodium per day - the low sodium content of fresh mushrooms is even more impressive.- (SA Mushroom Farmers' Association press release) More in Diet and nutrition Mediterranean diet may help prevent macular degeneration More: Diet and nutritionNutrition Basics advertisement Read Health24’s Comments Policy Comment on this story 4 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Keep an eye on your vision Which skin products are better, ‘medical grade’ or ‘over-the-counter’? Win 1 of 6 R5000 cash prizes Win a R2 000 Skin Renewal voucher Live healthier Exercise benefits for seniors » Working out in the concrete jungle Even a little exercise may help prevent dementia Here’s an unexpected way to boost your memory: running Seniors who exercise recover more quickly from injury or illness When sedentary older adults got into an exercise routine, it curbed their risk of suffering a disabling injury or illness and helped them recover if anything did happen to them. No relief for MS » Drug shows promise against MS in mouse study Vitamin D may slow multiple sclerosis Obesity in girls tied to higher MS risk Exercise may not lower women's risk of MS A Harvard study showed no evidence to support the idea that exercise lowers the risk of multiple sclerosis.