Introduction: Why Change the Habit of Eating Salty Food?
Korean cuisine traditionally relies heavily on fermented sauces like soy sauce, doenjang (soybean paste), and gochujang (red chili paste), as well as salty side dishes like kimchi and salted seafood. As a result, many people tend to consume too much sodium, which increases the risk of high blood pressure, cardiovascular disease, and chronic kidney disease.
The World Health Organization (WHO) recommends less than 2,000 mg of sodium per day (equal to about 5 grams of salt), but the average Korean consumes nearly double that amount. So how can we change our salty eating habits and protect our health?
1. Awareness Comes First
✅ Check your daily sodium intake
Use nutrition labels or online calculators to find out how much sodium you consume daily.
Example: If you eat instant noodles, kimchi, and a bowl of soup in one day, you may already exceed your daily sodium limit.
✅ Reflect on your taste preferences
You may think “bland food is tasteless,” but tastebuds can adapt. According to research, our taste preferences can change within 3 weeks. Realizing you’ve been eating too salty is the first step toward change.
2. At the Table: Small Actions Make a Big Difference
✅ Reduce soup and broth intake
-
Try to leave the soup behind after eating noodles or stews
-
Focus on eating solid ingredients rather than drinking the broth
-
Limit salty soups or stews to once a day or less
✅ Season at the end of cooking
Add salt or sauces at the end, not the beginning of cooking. This helps reduce overall salt use and allows you to enjoy the natural flavors of ingredients.
✅ Use flavor-enhancing alternatives
-
Add lemon juice, vinegar, garlic, ginger, or herbs like basil, parsley, perilla leaves
-
Try cooking with reduced-sodium soy sauce or miso
-
For kimchi or side dishes, experiment with shorter pickling times and low-sodium salt
3. What About Eating Out or Delivery Food?
Eating out often means consuming more salt. But you can still make better choices.
✅ Smart menu choices
-
Choose stir-fried or grilled dishes over soups and stews
-
Ask for sauces or dressings on the side
-
Choose bibimbap or mixed rice dishes over salty stews
-
Avoid high-sodium items like instant noodles, tteokbokki, or fried snacks
✅ Tips to communicate with the restaurant
-
“Can you make it less salty, please?”
-
“Please give me the sauce separately.”
-
“I’d like to skip the soup.”
Even small requests can significantly reduce sodium intake when eating out.
4. How to Build Low-Sodium Habits at Home
📌 Cooking tips
-
Use measuring spoons for salt instead of guessing
-
Switch to low-sodium sauces and condiments
-
Cut back on processed foods like ham, sausages, and fish cakes
📌 Snacks and drinks matter too
-
Many snacks and sodas contain hidden sodium
-
Avoid sports drinks, instant ramen, and salted chips
-
Drink water or unsweetened tea instead
5. Example of a Tasty Low-Sodium Meal Plan
| Meal | Menu | Tip |
|---|---|---|
| Breakfast | Brown rice + low-sodium seaweed + steamed egg + cucumber salad | Season with sesame oil and vinegar instead of soy sauce |
| Lunch | Chicken breast bibimbap + mild seaweed soup | Use herbs and sesame seeds for extra flavor |
| Dinner | Grilled mackerel + broccoli with perilla + miso soup (low-sodium) | Use half the usual amount of miso |
6. Tips for Long-Term Success
✅ Involve your family
It’s hard to change your eating habits alone. When your family joins you, it’s easier to make better choices at home and when dining out.
✅ Always check food labels
Check sodium content per 100g or per serving. Foods with over 400mg of sodium per 100g are considered high in sodium.
✅ Set goals and track your progress
Example goals:
-
Keep daily sodium intake below 2,000 mg
-
Limit soup to one serving a day
-
Rate your saltiness level for each meal (e.g., 1 to 5 stars)
Creating small, realistic goals will help you build confidence and maintain your new habit.
Conclusion: Healthy Taste, Healthy Life
Many people say, “I know salty food isn’t healthy, but it’s hard to change.” And that’s true—because it’s not just about food, it’s about habit and emotion. But your taste can adapt, and your health is worth the effort.
Reducing salt not only helps stabilize your blood pressure and protect your kidneys and heart, but it also helps you enjoy the natural taste of food again.
So why not start by adding one less pinch of salt to your next meal?
Summer Hydration for Kidney Patients: Your Comprehensive Guide to Staying Healthy