Doctor Ngo Thi Kim Oanh from the University Medical Center Ho Chi Minh City - Campus 3, notes that Vietnamese people are accustomed to savory meals with fish sauce, pickled vegetables, and dried fish. This habit leads to nearly double the World Health Organization (WHO)'s recommended salt intake. Vietnamese people consume an average of 9.4g of salt per day, while the WHO recommends less than 5g.

High salt intake increases the risk of hypertension, stroke, heart failure, and chronic kidney disease. Reducing salt is not only good for cardiovascular health but also reduces the risk of stomach cancer, edema, and the overall disease burden.

However, according to Dr. Oanh, changing eating habits cannot be done overnight. The most effective way is to gradually reduce salt to allow taste buds to adapt:

Reduce salt in cooking. Use less salt, seasoning powder, and fish sauce while cooking. Decrease the amount a little each time, and after 2-3 weeks, you will gradually get used to it.

Prioritize boiled, steamed, and lightly braised dishes instead of heavily salted or braised ones. When making soup, avoid adding too much MSG or seasoning granules, as most contain sodium.

Safe ways to reduce salt intake:

Control dipping habits. Dilute dipping sauces by adding lemon, vinegar, garlic, chili, and cooled boiled water. The flavor remains harmonious, but the sodium content is significantly reduced.

Gradually decrease the amount of dipping sauce used in each meal. Instead of using a spoonful, just lightly dip the tips of your chopsticks.

Substitute with natural seasonings. Use herbs (Vietnamese coriander, mint, cilantro) and natural spices (ginger, turmeric, garlic, onion, pepper, lemon) to enhance flavor. Adding sour, spicy, and aromatic flavors makes dishes tasty without needing much salt.

Increase fresh food consumption. Eating plenty of vegetables, fruits, and minimally processed foods helps balance electrolytes and reduce salt cravings.

Limit processed foods like instant noodles, sausages, bacon, and canned goods, which are high in sodium.

Vietnamese people often prefer braised dishes with strong, savory flavors. Photo: Bui Thuy

Tips for reducing salt intake at home:

Keep seasonings away from the dining table. Don't keep salt, fish sauce, or seasoning powder on the table to limit the habit of adding more.

Use measuring spoons. When seasoning, use measuring spoons to control the amount of salt instead of estimating.

The whole family should eat less salt. It's difficult to maintain if one person eats bland food while others eat salty food. The whole family participating makes it easier to succeed.

Encourage children to eat less salt from an early age. Don't get children used to salty dips. Avoid using too many seasonings when cooking porridge or congee.

Reducing salt intake in the community:

Restaurants and canteens. Encourage moderate seasoning and offer "low-salt" options for diners.

Health communication. Strengthen communication campaigns about the harms of high salt intake and the benefits of reducing salt.

Sodium warning labels. Implement sodium labeling on product packaging, especially for instant noodles, canned goods, and fast food.

The role of healthcare workers. Advise patients with hypertension and cardiovascular disease on how to effectively reduce salt intake.

According to Dr. Oanh, reducing salt intake doesn't mean sacrificing flavor. It's a process of training taste buds to adapt to lower salt levels while enjoying the natural freshness of food.

"Less salt in each meal, a more diluted dipping sauce, these are small steps but bring great long-term health benefits," she said.

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