Choosing calamansi and increasing the use of other natural flavor-enhancing ingredients in cooking is one practical way Filipinos can reduce their salt intake and lower their risk of kidney disease, a health expert said during the recent Iwas Sakit, Iwas Alat forum at St. Luke's Medical Center in observance of National Kidney Month.

During the forum, Dr. Mary Christine Castro, executive director of the Nutrition Center of the Philippines (NCP), shared practical strategies that families can easily adopt to reduce their daily sodium consumption.

Among the simplest and most effective measures is reducing the amount of salt and seasoning used during cooking and at the dining table.

She encouraged the use of fresh and dried herbs and spices as alternatives to salt-based seasonings.

“Calamansi is more common here. Use more garlic and ginger, and make use of lemongrass, pandan, oregano, or basil,” the expert said, highlighting natural alternatives to salt and other high-sodium seasonings when preparing meals at home.

Castro, however, urged consumers to limit their use of dipping sauces, particularly when meals have already been prepared with generous amounts of salt and other seasonings.

After sharing practical strategies for lowering sodium consumption, Castro called on the public to support initiatives aimed at reducing the sodium content of commonly consumed food products.

She noted the importance of promoting the right to health and access to nutritious food, stressing that healthier food choices should be available to everyone.

Drawing from community-based nutrition programs, Castro recalled how residents in one community were taught to soak and rinse dried fish before cooking. The practice helps reduce the sodium content of these popular food items while preserving their flavor.

Low-sodium living begins at home

In an exclusive interview with the Daily Tribune, Castro emphasized that adopting a low-sodium lifestyle begins in Filipino households, where simple changes in food preparation and seasoning habits can significantly reduce daily salt and sodium intake.

“First and foremost, it is important that we know where the sodium in our bodies comes from. We know that salty foods, processed foods, and the ingredients we use for seasoning have high sodium content,” the nutrition expert said.

The NCP executive stressed that gravy, seasoning mixes, soy sauce, and fish sauce (patis) are common sources of sodium in Filipino cuisine.

“I know that we Filipinos are accustomed to having high sodium in our diet, but we can reduce it or replace it with healthier alternatives by using other herbs and spices,” Castro said.

The expert suggested using calamansi, garlic, ginger, onion, oregano, and basil as healthier alternatives to high-sodium ingredients commonly used in cooking.

“That is what we can do to reduce the amount of salt used in our diet,” the doctor reiterated.

Aside from promoting healthier alternatives, Castro also encouraged Filipino households to have conversations about their family's sodium intake and dietary habits.

“It is also important to discuss this within the family. For example, whatever the maximum intake is for adults, the maximum for children aged 4 to 6 is actually only half of that, while for those aged 7 to 10, it is only three-fourths.”

“If necessary, when we have children in the household, we should be more conscious about the use of salt at home,” the nutrition expert said.

Castro likewise urged consumers to be mindful of the sodium content of products they purchase from grocery stores and encouraged them to choose low-sodium options to help reduce their overall sodium intake.