You don’t have to feel sick to have high blood pressure. That’s the scary part, it doesn’t always show signs. But behind the scenes, it can be damaging your heart, your kidneys, and even your brain without you knowing. We see this a lot in our communities. People feel fine but use a lot of salt, because that’s what we grew up with. A spoonful of Aromat here, extra salt in the stew, a salty stock cube in pap gravy. It’s what makes the food taste “right”, right? But that “flavour” could be putting your health at risk.

Why salt matters in blood pressure management.
Most of us eat way more salt than we need and half the time, we don’t even realise it. Salt hides in all sorts of things: takeaways, sauces, soups, and snacks. Eating too much salt every day raises your blood pressure. That puts strain on your heart, makes you more likely to have a stroke, and can damage your kidneys. The good news? You can take control. If you’re unsure where to start, the American Heart Association has practical tips on reducing salt in your daily routine, without losing flavour.
Delicious doesn’t have to mean salty.
Cutting back on salt doesn’t mean cutting out flavour. There are plenty of tasty alternatives that make healthy eating enjoyable. Fresh herbs like basil, rosemary, and coriander add natural zest. Cumin, paprika, and turmeric bring warmth and depth to meals. Even a splash of lemon juice or vinegar can enhance flavour without increasing sodium.
Make healthy eating fun and easy.
Living a low-salt lifestyle doesn’t mean you can’t enjoy your food. It can be fun to explore new ways of cooking. Roast your veggies with some herbs and grill chicken with a bit of lemon and paprika. Use fresh ingredients instead of relying on cubes and powders. You’ll start to feel the difference, not just in your food, but in your body.
Start small and feel the change.
You don’t need to change everything at once. Even small steps make a big difference:
Cook more at home
Add less salt than usual
Read food labels and look for “low sodium”
Try new spices or herbs from the garden or local shop
With time, you’ll notice: more energy, fewer headaches, and better health.
This is your sign to start today.
Taking care of your heart doesn’t need to be expensive or complicated. Just one small change at a time, less salt, more flavour, better living.
Start today. Your heart will thank you tomorrow.