DASH in plain English: the eating pattern behind many lower-sodium plans
DASH is more than a sodium ceiling. The current NHLBI plan combines lower sodium with vegetables, fruit, whole grains, legumes, nuts, dairy and lean protein choices.
Evidence & cooking guide
Lower-sodium everyday cooking
Everyday cooking with less salt, built on the principles behind the WHO and DASH advice — including why their headline numbers differ. Your own sodium target and your treatment belong with your clinician, and a potassium-containing salt substitute is not right for everyone.
Start with the evidence
Building flavour with less salt without making dinner taste medicinal
Lower-sodium cooking works better when flavour comes from acidity, aromatics, spices, herbs, browning and texture rather than simply deleting salt from ordinary recipes.
Reading sodium labels in Australia, New Zealand and the United States
Australian/New Zealand and US food labels present sodium differently. This Guide shows how to compare products without treating one region’s label shorthand as a universal rule.
Where sodium hides: bread, sauces, stock and other everyday foods
Much dietary sodium can come from processed staples and condiments rather than the salt shaker. Learn which product categories are worth comparing and why brands cannot be hard-coded globally.
Potassium salt substitutes: useful for some people, not a universal recipe swap
WHO conditionally supports potassium-containing lower-sodium salt substitutes for many adults, but explicitly excludes people with impaired potassium excretion and some other groups.
Lower-sodium shopping and eating out without pretending labels are identical worldwide
Packaged foods and restaurant meals vary widely. A practical lower-sodium strategy compares similar products, notices concentrated sauces and keeps the overall pattern in view.
Sodium and salt: what the numbers on a recipe actually mean
Sodium and salt are related but not interchangeable label terms. Learn how to read recipe and food-label numbers without confusing sodium milligrams with grams of salt.
How low should sodium be? Why reputable guidelines use different numbers
WHO, DASH and blood-pressure guidance all support reducing sodium, but their headline numbers are not identical. This Guide explains the scopes instead of inventing one universal target.
Every statement in these guides is recorded as a claim with its sources and the rule attached to it. Read the claim ledger for lower-sodium everyday cooking — 8 claims, each separately citable.
From the community
Members sharing their own experience. General discussion, not medical advice.
