Many people assume that fish sauce is off-limits for those with high blood pressure due to its sodium content. Thai cuisine is known for bold flavors — stir-fries, soups, salads — and seasonings play a crucial role, with fish sauce being one of the most iconic essentials in any Thai kitchen.
Yet sodium itself isn’t the enemy. In fact, sodium is vital — as long as we understand its role and consume it in proper amounts.
Why Sodium Is Essential for the Body
Sodium helps maintain the balance of bodily fluids, regulate blood pressure, and support healthy muscle and nerve function. The body requires an appropriate amount to maintain hydration balance and blood circulation.
Too little can lead to fatigue, muscle cramps, or low blood pressure, while too much increases the risk of hypertension.
The World Health Organization (WHO) recommends that adults consume no more than 2,000 mg of sodium per day (equivalent to about 1 teaspoon of salt). For clarity, intake guidelines by age group include:
- Young children (1–6 years): ≤ 1,000 mg/day (≈ ½ teaspoon of salt)
- Older children (7–12 years): 1,200–1,500 mg/day (≈ ¾ teaspoon)
- Adults: ≤ 2,000 mg/day (≈ 1 teaspoon)
- Elderly: Around 1,500 mg/day, as sodium excretion decreases with age and hypertension risk increases
Where Does Hidden Sodium Come From?
Many assume sodium comes only from table salt, but it’s found in a wide variety of foods — often without us realizing it:
- Seasonings such as fish sauce, soy sauce, shrimp paste, oyster sauce, fermented fish, stock cubes, MSG, and ready-made seasoning packets
- Processed foods including instant noodles, canned food, pickles, snacks, and processed meats like sausages, ham, and bacon
- Snacks & baked goods (which contain baking soda or sodium-based leavening agents)
- Certain beverages, including some fruit juices or electrolyte drinks, especially those with added salt or flavor enhancers
Smart Ways to Reduce Sodium Intake
- Choose fresh ingredients and season lightly
- Opt for lower-sodium condiments
- Reduce or avoid MSG and high-sodium seasoning mixes
- Limit pickled, processed, and packaged foods
- Gradually adjust your palate to enjoy milder, less salty flavors
- Read nutrition labels before purchasing or consuming
💡 Healthy Choice Tip:
Using a high-quality fish sauce like Squid Brand Silver Age – Reduced Sodium Formula allows you to enjoy balanced flavor with less need for excessive seasoning. Its naturally rich umami helps reduce overall sodium intake, making it ideal for individuals looking to support healthy blood pressure and overall wellness — while still enjoying the authentic aroma and depth of traditional fish sauce.