Salt: the silent killer at your table
It may be wise to understand that a high salt diet can contribute to high blood pressure, strokes, heart disease, osteoporosis, stomach cancer, kidney disease and obesity.
TOO much of a good thing can kill you and salt is no exception. It’s World Salt Awareness Week so here is some information to keep in mind next time you reach for the salt shaker.
Have you ever tasted your food before reaching out for the salt? In short, most people don’t taste their food first to ascertain if it contains enough salt already. Did you know that salt increases blood pressure? According to ER24 chief medical officer, Dr Robyn Holgate, when you eat too much salt or sodium, your body holds on to extra water in order to wash out the salt.
ALSO READ : May 17 is World Hypertension Day: 1 in 3 South Africans live with this ‘silent killer’
“The added water puts more stress on the heart and blood vessels and may increase your blood pressure,” she said.
If you are or know of a person who loves their salt a bit too much, it may be wise to understand that a high salt diet can contribute to high blood pressure, strokes, heart disease, osteoporosis, stomach cancer, kidney disease and obesity.
But watching the salt on the table is not your only concern. Unfortunately, what many people fail to realise is that salt and sodium are in just about every item on the shelves in supermarkets.
Salt consumption should be less than a teaspoon per day but unfortunately, non-label conscious people don’t realise how much salt and sodium they are actually consuming. “There is a lot of salt that you might be unaware of that is hidden in food, like MSG (monosodium glutamate). Those are the things we don’t necessarily look for on the labels, and that may result in you having a higher salt intake than you really should,” Dr Holgate said.
She further recommends ways in which you can lower your salt intake. “Avoid table salt, high sodium foods and salt substitutes.
You don’t have to add salt to your diet. Read the labels and make sure that you choose food that is sodium free, low sodium or unsalted. Watch the salt substitutes, some of them still contain sodium although they might say salt-free. High sodium foods include bacon, most processed food (lunch meat, ham, soy sauce, salad dressing, boxed food, snacks, pickled and marinated food).”
More recommendations on how to cut down on your salt intake:
• Cut down on obvious salty foods such as potato chips, bacon and foods packed in brine. When buying tinned vegetables, look for those canned in water rather than in brine.
• If you use stock cubes, look for a brand that is low in salt and free from hydrogenated vegetable oil.
• Use herbs and spices to season your food instead of salt.
• Read food labels when you are shopping. While it is difficult to find, look out for foods with 0.25g salt or less per 100g (0.1g sodium or less per 100g) or the closest to this.
• Preparing any meal or food at home can largely reduce your salt intake, as you have control over the preparation methods of your food as well as what you add into the ingredients. Takeaways traditionally contain high amounts of salt, either added to it or already part of the preparation method of these processed foods.
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