Salt
The two components of salt - sodium and chlorine - are both essential minerals. Despite this and the fact salt was once considered a precious commodity, today it is so readily available and a hidden ingredient in so many processed foods, that it poses a major health risk for many people. On average, we consume 10 to 20 times more salt than our bodies need. Historically the human diet was naturally low in salt. Processed foods are a relatively recent phenomenon, as are all our salt-related health problems.
At the very most, an adult needs an estimated 920 - 2300 milligrams of salt per day. An athlete involved in intense physical training may need an increased amount of salt. A child only needs up to 1730mg of sodium per day.
From an early age, many Australians eat so much salt in the form of highly salted processed foods, fast foods, snack foods and during cooking, that by the time we pick up the salt shaker on the table, we have already consumed far more salt than our bodies need.
When excessive sodium is consumed your body may hold back some of the water it would otherwise be excreting through the kidneys as urine. This is what we commonly know as 'fluid retention' and this process can contribute towards the onset of high blood pressure and the risk of stroke.
Another effect of an excessive sodium intake is that it can increase the tendency of our blood to clot - another factor contributing to an increased risk of cardiovascular disease, especially stroke.
You can better balance the sodium level in your bodies by eating foods rich in potassium. Vegetables and fruits are high in potassium. Potassium and sodium need to be in balanced proportions in our bodies.
How do you cut back on salt?
If you suddenly stopped eating salt and eliminated salty foods entirely from your diet, your body would crave it badly. But the truth is much of the salt we add is just out of habit. Salt is in fact, a learned taste. If your taste buds had never been exposed to salt you probably would not like the taste initially. Studies suggest that babies prefer their vegetables without salt. Equally, you will find if you cut back on your salt intake, and do it gradually your tastebuds will adapt and will gradually stop wanting the salty flavour. It won't happen instantly - but over about two months of gradual salt reduction, you will start to find the foods you once craved will taste unpleasantly salty and you'll be on your way to reducing your risk of heart disease.
Easy ways to reduce your salt intake:
Before adding salt to your meal at the table remember to taste the food first and then decide if you really need to add more salt.
Reduce the amount you add in cooking bit by bit, and try adding extra flavour with herbs, spices and perhaps a little wine in cooking (e.g. in casseroles etc).
In the supermarket look for low or no salt options such as the 'no-added-salt' versions of canned tomatoes.
Don't be deceived by labels on food products that say 'salt-reduced'. This wording will mean that the salt-reduced product has less salt than the usual product but it does not mean 'no salt'. This is especially true with salt-reduced sauces e.g. soy sauce where the salt-reduced version is about 50% lower salt than the usual product but it is still a high salt food.
Within the five food groups, there are both higher and lower salt choices:
VEGETABLES, LEGUMES: Eat fresh vegetables whenever possible; they have more flavour, no preservatives, no additives and no artificial salt. As for canned vegetables, opt for the salt reduced or no added salt versions. Many vegetables offer the benefit of also being high in potassium, which will help with maintaining the correct sodium salt balance in your body.
BREADS, CEREALS, RICE, PASTA, NOODLES: Many breads, breakfast cereals and crispbreads are high in salt. Start reading the labels and choose products with less sodium. Incredibly, just one small bowl of breakfast cereal can be loaded with more than 170 mg of sodium and a slice of bread about 150mg of sodium. Choose carefully and you'll discover other brands with only 3 mg of sodium per serve. Rolled oats, rice, pasta and noodles (without the seasoning sachet) are naturally low salt foods.
MILK, YOGHURT, CHEESE: Milk naturally contains some sodium, but cheese has extra added, so be moderate in your intake of hard cheeses. To reduce sodium, make milk or yoghurt your first choice.
MEAT, FISH, POULTRY, EGGS, NUTS, LEGUMES: Fresh 'meats', seafood, dry legumes, eggs and nuts are naturally low in sodium, but most deli, processed and canned 'meats' (such as ham, bacon, salami) are packed full of extra sodium. Choose fresh butcher 'meats' and seafood, unsalted nuts and dry legumes for the lowest sodium intake. Choose the low salt version of canned beans and canned fish, or better still, cook your own fresh (and go easy on the salt.). Use herbs, spices, good low salt stocks (preferably homemade) and perhaps a little wine to add flavour.