Why heart health deserves a spring refresh 

Spring often feels like a natural time to reset. The days are getting longer, the weather is improving, and many people start thinking about spending more time outside and getting back into healthy routines. While plenty of attention goes to physical activity at this time of year, there is another habit that can quietly influence our health: how much salt we eat.  

For many adults, sodium isn’t something they think about regularly. Unlike sugar, salt isn’t always obvious. It’s often hidden in everyday foods that don’t necessarily taste particularly salty. Over time, those small amounts can add up without us realising it.  

The good news is that you don’t need to completely change the way you eat to reduce your salt intake. A few practical adjustments can make a meaningful difference over time. 

The connection between salt and heart health 

Salt contains sodium, a mineral our bodies need in small amounts. The challenge comes when we consistently consume more than we need. 

Over time, excess sodium can contribute to high blood pressure, which is one of the major risk factors for heart disease and stroke. It can also place additional strain on the kidneys and cardiovascular system. 

One reason sodium intake can creep up is that many of the biggest sources aren’t the salt shaker sitting on the table. Instead, much of it comes from packaged and processed foods that are regularly included in busy households. Foods such as sauces, processed meats, ready meals, tinned foods, snack foods and takeaway meals can all contribute significant amounts of sodium throughout the day without you realising.  

That doesn’t mean these foods can never be included. It simply means that knowing where sodium tends to hide can help you make more informed choices. 

Learning what to look for on food labels 

One of the most useful skills for reducing sodium intake is learning how to compare products at the supermarket. 

Food labels contain far more information than most people realise. While claims on the front of the packet can be helpful, the nutrition information panel often tells a more complete story.  

When comparing products, focus on the per 100g or per 100ml column rather than the serving size. This allows you to compare similar products fairly. When it comes to sodium, a practical guide is: 

• Aim for products with less than 400mg sodium per 100g 

• Products with less than 120mg sodium per 100g are even better 

• Compare similar products side by side rather than relying on packaging claims 

• Check ingredients lists if you’re unsure how processed a product is 

The Health Star Rating can also be a useful tool when comparing products within the same category, although it’s still worth checking the nutrition panel before making a final decision.  

These small checks eventually become second nature and can make grocery shopping feel much more straightforward. 

Simple ways to reduce salt without sacrificing flavour 

One of the biggest myths about reducing salt is that food becomes bland. 

In reality, flavour comes from many sources besides sodium. Herbs, spices, citrus, garlic and other seasonings can add complexity and enjoyment to meals while reducing the need for extra salt. 

Some practical changes that work well include: 

• Choosing reduced-salt versions of products such as baked beans or soy sauce 

• Buying canned vegetables labelled “no added salt” 

• Using garlic, basil, rosemary, oregano, thyme or paprika to build flavour 

• Reducing added salt gradually rather than all at once 

• Leaving the salt shaker off the dining table 

Many people find that their tastes adjust over time. Foods that once seemed under-seasoned can become more enjoyable as your palate becomes accustomed to less salt. 

The goal is to create a pattern where lower-sodium choices become a little more common than they were before. 

Small changes that support your heart 

Heart-healthy habits don’t usually come from one big decision, but small choices repeated consistently. 

Learning how to spot sodium on food labels, becoming more aware of common high-salt foods, and experimenting with herbs and spices can all contribute to better heart health over time. 

A few simple swaps this spring could be enough to support lower sodium intake, healthier blood pressure, and greater confidence in the choices you make every week at the supermarket. 

If you’re looking for extra support to build heart-healthy habits around food, movement, and lifestyle, the Better Health Coaching Service is here to help. It’s a free telehealth service for adults in WA and SA where you’ll work with a qualified health professional to set goals and receive practical resources to help you achieve them. No travelling to appointments, no sitting in waiting rooms. Just real, personalised support.