The salty truth

Lailaa Cajee explains why cancer patients should cut back on salt.

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Salt is everywhere. It’s in your morning toast, your favourite crisps, and that emergency pack of soup in the cupboard. While it adds flavour and is essential for bodily functions, too much salt is like an uninvited guest at your heart’s party; it overstays its welcome and causes serious trouble.

For cancer patients, heart health is even more crucial. Your body is already fighting on multiple fronts, and excess sodium can add unnecessary strain. 

So, let’s talk salt; what it does, how much you need, and how to cut back without losing flavour.

Why is salt a big deal?

Salt (sodium chloride) is the main source of sodium in our diets. Sodium helps muscles move, nerve function, and keeps fluid levels balanced. But too much of it can raise blood pressure, overworking your heart and arteries. Over time, this increases the risk of heart disease, kidney damage, and strokes.

For cancer patients, the risks are even higher. Chemotherapy can already weaken the heart, and studies suggest excess sodium can worsen inflammation – something to avoid when managing cancer-related inflammation.

Salt and South African food

Let’s be real, South Africans love their salt. Whether it’s biltong, boerewors, magwinya (vetkoek), or atchar, many of our local favourites are packed with sodium. Even everyday foods like bread can contribute up to 25% of your daily salt intake.

A study in The South African Medical Journal found that the average South African consumes around 7–8 grams of salt per day. That’s double the recommended amount.

How much is too much?

The World Health Organization (WHO) and the American Heart Association (AHA) recommend:

• 2,300mg (1 teaspoon) per day for the general population.

• 1,500mg (¾ teaspoon) per day for people at risk, including cancer patients.

How to read food labels

• 5% sodium or less per serving = low sodium (great choice).
• 20% or more per serving = high sodium (better to avoid).

Taking a few seconds to check labels can make a big difference in managing your sodium intake.

Why cancer patients should care about salt

Cancer and its treatments already put strain on the heart and kidneys. Too much sodium can worsen this by causing:

• High blood pressure
• Fluid retention and swelling
• Increased inflammation

Cutting back on salt can also help manage bloating and discomfort, making you feel better overall.

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Six easy ways to cut back on salt without losing flavour

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1. Flavour first, salt second

Use fresh herbs, garlic, ginger, lemon juice, or vinegar instead of salt. Spices like cumin, paprika, and chilli flakes add depth without the sodium hit.

2. Watch those sauces

Tomato sauce, soya sauce, and salad dressings are loaded with salt. Opt for low-sodium versions or make your own.

3. Rinse and repeat

Canned foods like beans and vegetables are often preserved with salt. Rinse them under water to remove excess sodium.

4. Reduce salt gradually

If you cut back slowly, your taste buds will adjust, and you won’t even miss the extra salt after a few weeks.

5. Ditch processed foods

Chips, frozen meals, and processed meats are some of the worst offenders. Stick to fresh whole foods as much as possible.

6. DIY snacks

Instead of reaching for salty chips, try unsalted nuts, fresh fruit, or homemade popcorn with herbs instead of salt.

Final thoughts

Small dietary changes can make a big impact. For cancer patients, protecting your heart can be just as important as fighting the disease.

Being mindful of your salt intake doesn’t mean giving up on flavour—it’s about making smarter choices that support your health. With a few simple swaps, you can enjoy delicious meals while looking after your heart. Your body will feel the difference.