TIS the season for overindulgence. Christmas Day has the potential to drastically increase our salt intake! With pre-lunch snacks, canapés, eggnog, home-made chocolate, peppermint, maple-glazed ham, and a Christmas dinner that includes a starter, main dish, and dessert, food plays a prominent role in the celebrations. There are endless opportunities for us to satisfy our cravings. But could all these treats harm our long-term health?

These items can all have up to 15.7 grams of salt in them, which is more than twice the daily recommended limit of six grams.

But with a few quick tricks and time-saving techniques, you can cut the salt on your Christmas menu by up to 10 grams (5.7 grams of salt). The American Heart Association advises consuming no more than two-thirds teaspoons of salt each day. In fact, today, American adults consume nearly 50 more sodium than the limit recommended by federal guidelines, putting us at risk of high blood pressure. Left unaddressed, consultant urologist Dr Jeremy Thomas says this can increase our likelihood of experiencing kidney disease, stroke and heart disease – the country’s leading cause of death.

So, does this mean we need to forget our upcoming feasts? Fortunately, no. Dr Thomas shares tips on how to reduce our salt intakes this Christmas and why it is necessary to do so.

1. Do away with the salt shaker: If it’s not there, we can’t use it. By taking the salt shaker off the table and out of the kitchen cupboard, you can lessen the temptation to over salt.

2. Avoid items high in sodium: Avoid the high-sodium bottled sauces and marinades, soy sauce, broth, garlic salt, onion salt, and other seasoning. Instead, add flavour to food with ingredients like fresh herbs, spices, vinegar, lemon, garlic, and onions.

3. Steer clear of ultra-processed foods and fast food: The FDA estimates that eating packaged, commercially produced, or restaurant items accounts for more than 70 per cent of Americans’ dietary sodium intake. Whenever possible, opt for fresh foods or ingredients with no added salt.

4. Examine the packaging: Choose foods with no more than the recommended nutritional value, check brand websites or package labels. Be sure to check labels when purchasing the ingredients for your meals.The salt content of similar foods can vary greatly, so it’s a good idea to check the label, especially on snacks like crisps, olives, and nuts. By selecting the lesser salt options that are offered, you can also save over a gram in a starting of smoked salmon, cream cheese, and bread.

5. Cook at home: Making a roast from scratch at home will significantly reduce the salt content. Although ready-made vegetables seem like a time-saving option, they can include excessive amounts of salt. In contrast, home-cooked veggies without salt added contain only a trace. Another way to reduce salt consumption is to buy a fresh or frozen turkey or ham and cook it at home; pre-prepared portions frequently contain a lot of salt. Use herbs like rosemary, cinnamon, and cloves in place of salt or butter to add flavour. Make sure to rinse the food before cooking and serving if you’re using canned goods. Remember to include fruits and veggies on half of your plate.

6. Time-savers: There are a number of foods which are low in salt or don’t typically vary between brands so you can save your time and buy these foods. By selecting smaller-sized holiday goodies, you can also cut back on your sodium intake. When dining out, request sauces and gravies on the side rather than putting them on top of your food.

Dr Thomas added: “About one in three Jamaicans or 33 per cent live with hypertension or some form of cardiovascular disease. It is endemic and the number one killer in Jamaica, worse than crime. However, it is not something that happens overnight, it takes time to develop and so lifestyle changes can prevent, slow the progression or help maintain control. So while we might let go our diets for the Christmas season, we need to be aware not to overdo it and to mind how much we veer to indulge. Reduce the salt and sugar and still try to get some exercise in.”