Why salt matters for blood pressure
Eating a lot of salt is linked with higher blood pressure in many people, which raises the risk of heart disease and stroke. The World Health Organization recommends adults eat less than 5 g of salt a day, roughly one level teaspoon, which is about 2,000 mg of sodium.
This is general guidance. If you have high blood pressure, work with your doctor or a dietitian, keep taking any prescribed medication, and do not stop or change it without medical advice. Diet changes support treatment; they do not replace it.
Where the salt hides in Ghanaian food
Stock cubes are one of the biggest sources. A single cube can contain a large share of the daily salt limit, and many recipes use several per pot. Seasoning powders, salted and smoked fish, momoni, shito and processed meats also add up.
Street and chop bar food can be salty too, because flavour sells. You cannot control every meal you buy, but cooking at home with less salt balances things out over the week.
- Stock cubes and seasoning powders
- Salted fish such as momoni and koobi
- Shito and other bottled sauces
- Corned beef, sausages and other processed meats
- Salt added at the table
Flavour without the extra salt
Ghanaian cooking already has a rich toolkit of natural flavours. Onions, garlic, ginger, fresh pepper, tomatoes, dawadawa, prekese, grains of selim and fresh herbs like basil (akuko mesa) all add depth without relying on salt.
Smoked fish adds a savoury taste, so you may need less added salt when you use it. Toasting spices briefly in a dry pan also brings out more flavour.
Cut back step by step
Taste buds adjust over a few weeks. If you usually use three stock cubes, try two, then one, and replace the rest with fresh aromatics. Most families barely notice when changes are gradual.
Taste food before adding salt at the table, rinse salted fish before cooking, and add salt near the end of cooking so you can judge the amount. Choosing lower-sodium stock cubes, where available, can also help.
Other habits that support healthy blood pressure
Potassium-rich foods such as plantain, kontomire, beans, oranges, pawpaw and avocado are part of a heart-friendly pattern. Staying active, keeping a healthy weight, limiting alcohol and not smoking all help too.
Regular blood pressure checks are the only way to know your numbers. Dunu lets you log blood pressure readings and estimates sodium from meal photos, which can help you see patterns to discuss with your doctor.
Lower-salt swaps when eating out
When buying food, you have less control over salt, but a few choices help. Go easy on shito and extra pepper sauces, which are often salty, and choose grilled fish or chicken without heavy seasoning rubs where possible.
Balance a salty meal with lighter, home-cooked meals for the rest of the day. Drinking water and eating plenty of fruit and vegetables also supports a healthier overall pattern.
- Ask for less shito or sauce on the side
- Choose fresh salads and vegetables
- Avoid adding extra salt at the table
- Limit processed meats like sausages and corned beef
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.