Andrene Chung | Cut the salt, save our hearts

As Salt Awareness Week is observed from May 11 to 17 under the theme ‘Salt It Out’, we are being called to take a serious look at how much salt we consume — and the heavy toll it is taking on our health.

Salt is deeply rooted in Jamaican cuisine. From salt fish to jerk seasoning, soups, and processed snacks, it is often seen as essential for flavour. But, while salt enhances taste, too much of it is quietly fuelling one of Jamaica’s biggest health crises — high blood pressure, or hypertension.

Often called the ‘silent killer’, hypertension rarely shows symptoms until serious complications arise. Yet, it remains one of the leading contributors to heart disease, stroke, and kidney failure in Jamaica and across the Caribbean.

GROWING HEALTH CRISIS

The numbers are alarming. Data from the Jamaica Health and Lifestyle Survey shows that approximately one in three Jamaicans has hypertension, with even higher rates among women. 

More recent global estimates suggest the situation may be even more serious. Data from the World Heart Federation Observatory shows that 47.8 per cent and 44.5 per cent of Jamaican women and men are hypertensive, respectively, with prevalence higher particularly among older age groups. Among persons age 60 and older, about half are living with hypertension. In some community screenings, almost 1 in 2 persons tested had high blood pressure, and many did not even know it.

Screening data from the Heart Foundation of Jamaica from 2025 also show a high prevalence of elevated blood pressure among adults, with 44 per cent of the blood pressure checks done found to be at a level that required medical evaluation (Stage 1 or 2) while another 35.8 per cent had ‘elevated’ blood pressure.  

Even more concerning is that a significant proportion of Jamaicans with hypertension are either undiagnosed or not adequately controlled, increasing the risk of life-threatening complications. These statistics highlight a clear reality: hypertension is not just a medical issue — it is a national public health challenge.

SALT AND SODIUM

The terms ‘salt’ and ‘sodium’ are often used interchangeably, but they are not the same. Salt (sodium chloride) contains sodium, which the body needs in small amounts to regulate fluid balance, nerve function and muscle contractions.

However, too much sodium raises blood pressure. The World Health Organization recommends less than 2 grams of sodium per day (about one teaspoon of salt). Yet, in Jamaica, average intake is estimated at around 3.6 grams per day — almost double the recommended limit. This excess is not just from the salt shaker — it is largely coming from processed and prepared foods.

One of the biggest challenges in reducing salt intake is that much of it is hidden in everyday foods. Many Jamaicans may not realise how much sodium they are consuming daily. High-sodium foods commonly eaten include processed meats (corned beef, sausages, ham), salted fish and meats, instant noodles and soups, seasoning blends, soy sauce, ketchup, gravies, and packaged snacks like chips and crackers. Even foods that don’t taste overly salty can contain significant amounts of sodium. Over time, regular consumption of these foods trains the palate to prefer saltier tastes — making it harder to cut back.

WHY ‘SALT IT OUT’?

The theme ‘Salt It Out’ is both a message and a movement. It encourages us to actively remove excess salt from our diets and rethink how we prepare and enjoy food. Reducing salt intake has immediate and long-term benefits, as it helps to lower blood pressure, reduces risk of heart attack and stroke and renal dysfunction, and supports overall cardiovascular health. In fact, even small reductions in salt intake across the population can lead to significant decreases in deaths from heart disease and stroke.

Cutting back on salt doesn’t mean giving up flavour. Jamaican cuisine is rich in herbs, spices, and natural seasonings that can enhance taste without relying heavily on salt.

Here are simple, practical steps:

• Cook more meals at home -  Preparing your own meals gives you full control over how much salt is used.
• Read food labels - Look for low-sodium options (less than 10 per cent Daily Value) and be mindful of ingredients like ‘sodium’, ‘salt,’ ‘MSG’ and ‘baking soda’.
• Use natural flavourings - Season foods with thyme, scallion, garlic, onion, pimento, ginger, turmeric, and citrus instead of relying on salt-heavy seasonings.
• Limit ultra-processed foods - These are often the largest sources of hidden sodium.
• Rinse canned and salted foods - Washing canned beans or soaking salted fish can significantly reduce sodium content.
• Snack smarter - Choose fresh fruits, nuts, or home-made snacks instead of packaged options.
• Be mindful when eating out - Request less salt, sauces on the side or healthier preparation methods.

NATIONAL RESPONSIBILITY

While individuals play a key role, reducing salt consumption also requires system-level change. Across Jamaica, there have been increasing efforts to:

• Improve food labelling standards 
• Encourage reformulation of processed foods to reduce sodium 
• Promote public education campaigns 
• Strengthen policies to create healthier food environments 

These efforts align with broader strategies to reduce non-communicable diseases (NCDs), which remain a leading cause of death in Jamaica.

KNOW YOUR NUMBERS

One of the most important steps in protecting your health is knowing your blood pressure. Because hypertension often has no symptoms, regular screening is essential.

Visit your nearest health centre or the Heart Foundation of Jamaica to check your blood pressure. Early detection and proper management can save lives.

Salt Awareness Week is more than a campaign — it is a call to action for every Jamaican. The choices we make daily — what we cook, buy, and eat — have a direct impact on our health. This year, let us commit to ‘Salt It Out’. Cut back on excess salt. Choose healthier options. Reclaim the natural flavours of our foods.

Because, when we reduce salt, we’re not just improving our meals — we’re protecting our hearts, our families, and our future.

Dr Andrene Chung is a consultant cardiologist and chair of the Heart Foundation of Jamaica. Send feedback to ghapjm@gmail.com