Taking life with a (smaller) pinch of salt
With fast and processed foods on the rise, salt has become the watchword for concerned moms and health organisations worldwide.
Why is salt bad for me?
There are many reasons why we can’t afford to take these warnings with a pinch of salt. Currently, 6.3 million South Africans live with high blood pressure, giving us one of the highest rates of hypertension in the world. Salt, or sodium chloride, is a key contributor to high blood pressure, as it makes the heart work harder and can lead to heart disease, stroke, heart failure and kidney disease. A high-salt diet can also lead to kidney stones and a loss of calcium in the urine, which is bad for bone density.
Salt in moderation
Salt is not all bad. In fact, in small doses (less than one teaspoon a day) and with the proper kind (iodised salt), this household staple can be very beneficial. Salt is essential for fluid balance, muscle strength and nerve function and the iodine in iodised salt actually helps the body make thyroid hormone. The key is moderation. The Heart and Stroke Foundation South Africa believes 80% of cardiovascular diseases can be prevented through smart behaviour, like simply reducing salt intake. The organisation recently launched the Salt Watch* group to ensure is implemented on a legal and consumer level.
The World Health Organization recommends that the average adult eat less than five grams of salt (one teaspoon) a day. This number is even less for people over the age of 51 (older people are more sensitive to salt) or people who suffer from high blood pressure, diabetes or chronic kidney disease. Internationally accepted guidelines declares any food with more than 600 milligrams of sodium per 100 grams as unhealthy. “The problem is that up to 60% of this salt is hidden in products and consumed by people who are most likely unaware of the high salt content in their food,” says Dr Vash Mungal-Singh, CEO of the Heart and Stroke Foundation South Africa. Even trendy “health foods” can be high in sodium and need to be checked before purchasing. That means we need to start checking our food against the facts.
Five ways to decrease your salt intake
1. Cut back on bread and margarine
In South Arica, bread, followed by margarine, are the two biggest culprits of high sodium intake.
2. Avoid processed and fast foods
It’s not only the obvious hamburgers and chips that we need to avoid. Many cereals and other ready-made meals are high in sodium, even if they are low in kilojoules. In fact, the Food Standards Agency in the UK estimates that 75% of salt intake comes from processed foods alone. That means anything that wasn’t plucked from a tree or pulled out of the soil is a likely suspect.
3. Cut down on dressings and sauces
Try to dress your salads and hamburgers yourself so you can always opt for healthier options or smaller doses. Teriyaki, soy and tomato sauces are salt heavy. Here are some lighter options:
- Balsamic vinegar: two teaspoons contain two milligrams of sodium
- Horseradish: two teaspoons contain 10 milligrams of sodium
- Low-sodium light mayonnaise: two teaspoons contain 27 milligrams of sodium
- Lemon juice (from half a lemon) contains one milligram of sodium
4. Eat more fresh fruits and vegetables
By eating foods rich in potassium (leafy green vegetables and fruits from a vine), you can help reduce the effects of sodium on blood pressure.
5. Know your food labels
Find that your food labels are drenched in jargon? Here’s what the nutrition facts panel really means:
- Sodium-free: Less than five milligrams of sodium per serving
- Very low-sodium: 35 milligrams or less per serving
- Low-sodium: Less than 140 milligrams per serving
- Reduced sodium: Sodium level reduced by 25%
- Unsalted, no salt added or without added salt: It has been made without salts that are normally used, but will still contain any sodium occuring naturally in the food itself.
* Salt Watch, works in association with World Action on Salt and Health (WASH) and launched their major national awareness campaign in 2014 to help reduce South Africa’s salt intake. Their work aims to complement a national move by government to legislate salt reduction in South African foods.
References
This article contains opinions and facts and references to other information sources. You should always consult a registered healthcare professional for any personal advice