Read time : 3.5 minutes
Many people believe that as long as they avoid adding salt to their food or steer clear of salty snacks, they’re safe from the health risks of excess sodium. But here’s the truth: you may be consuming more sodium than you think—even if your food doesn’t taste salty.
The Silent Sodium Problem
According to the World Health Organization (WHO), the recommended daily sodium intake is less than 2,000mg (about 5 grams of salt). Yet, many individuals—often unknowingly—consume far more than this due to the hidden sodium in everyday ingredients and dishes.
In Ghana and many parts of West Africa, sodium sneaks into our diets through:
- Bread and Pizza (Pastries) – A staple in many homes, yet a leading source of hidden salt. Despite its mild taste, the salt used in baking contributes significantly to daily sodium intake.
- Bouillon cubes – Popular in nearly every local dish, just one cube contains around 1,200mg of sodium, nearly half the recommended daily limit.
- Salted fish (Koobi) – A traditional favorite, but heavily salted for preservation.
- Canned tomatoes and shito (black pepper sauce) – Often store-bought versions contain added sodium for flavor and shelf-life.
- Homemade soups and stews – Light soup, groundnut soup (nkatenkwan), and tomato stew often rely on high-sodium seasonings.
- Street foods – Dishes like waakye, kelewele, koose, and fried rice may not taste overly salty but are typically prepared with seasoning cubes, soy sauce, or pre-salted ingredients.
Why This Matters for Your Health
Consistently consuming too much sodium increases the risk of high blood pressure (hypertension), which in turn raises the likelihood of:
- Stroke
- Heart attack
- Kidney disease
- Heart failure
In Ghana, where hypertension rates are rising, addressing sodium intake is a crucial step in promoting public health.
A 2021 study published in BMJ Global Health highlighted that reducing sodium intake significantly lowers blood pressure and can help prevent millions of cardiovascular-related deaths worldwide.
What You Can Do
The good news? You don’t need to eliminate all your favorite dishes—just make smarter choices and small tweaks to reduce hidden sodium.
Here are some practical tips:
- Use fewer bouillon cubes – Try cutting the number in half or skipping them entirely when using other flavorful ingredients.
- Rinse salted fish before cooking – This can remove a significant portion of the surface salt.
- Choose fresh or homemade alternatives – Opt for fresh tomatoes over canned, or make your own low-sodium shito.
- Experiment with herbs and spices – Ginger, garlic, onion, prekese, bay leaves, and dawadawa (fermented locust bean) add rich flavor without the salt.
- Read food labels – Check sodium content, especially in packaged foods and sauces.
Final Thoughts
You don’t have to feel your food is “salty” to be consuming too much sodium. From bread to seasoning cubes, sodium hides in plain sight. By being more mindful of your cooking ingredients and making a few simple swaps, you can protect your blood pressure and overall heart health—without sacrificing flavor.
Let’s spread awareness and encourage healthier eating habits, one ingredient at a time.
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RD, LD Julius Sammah
MyHealthCop Certified Dietician
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