Good to know
The Heart and Stroke Foundation SA , estimates that a staggering 80 % of cardiovascular diseases ( which cause heart attacks and strokes ), could be prevented through modified behaviour including reducing salt .
• Osteoporosis A high salt intake is associated with a greater excretion of calcium in the urine , which may compromise bone strength and increase the risk of osteoporosis . One study of bone density showed that if you reduce your salt intake ( from 4g to 2g daily ), it could have the same effect on thinning bones as when you increase your calcium intake by 900mg .
• Asthma A correlation has been found between table salt and asthma mortality in men and children . During a study in a Leicester Hospital , asthmatic males who were given a sodium supplement of 4.6g daily , showed worsening of symptoms compared with those given a placebo .
• Stomach cancer A number of studies have associated a high intake of salted foods with an increased incidence of gastric cancer . A study carried out at the International Agency for Research on Cancer in Lyon , France , showed that people who always added salt to their food had a 78 % higher risk of the disease .
• Weight gain Sodium attracts water like a sponge , so it increases fluid in the body , straining the heart and kidneys and increasing blood pressure . High sodium intake can increase body weight by up to 1.5kg .
It isn ’ t just table salt that ’ s bad for you Don ’ t be fooled into thinking that fancier types of salt are better for you . Whether it ’ s pink , black , rock , crystal or flakes , they still have the same effect on your blood pressure as standard table salt .
Although less refined salts might contain more nutrients than everyday table salt , these will probably only be in very small amounts and can be sourced from other foods in your diet .
How to cut down on salt We acquire a taste for salt and , over time , get used to a certain amount in our diets . If you cut back drastically and suddenly , you may at first find that your food tastes bland . However , flavour doesn ’ t only come from salt . Fresh and dried herbs , spices , black pepper , chilli and lemon are all great ways to add flavour .
So while you reduce the amount of salt you eat , substitute it with these other flavour enhancers and you won ’ t notice the loss as much . It only takes three weeks for our taste buds to adapt and become more sensitive to salt , so you get the same flavour from less salt .
SIX SURPRISINGLY SALTY FOODS
Cheese and butter Not only do these dairy products contain high amounts of fat , they ’ re also laden with salt .
Sauces Tomato sauce , fish sauce , soy sauce and ready-made sauces are all rich in salt so use them sparingly .
Sandwich spreads Savoury spreads like marmite , peanut butter and cream cheese may contain high levels of salt . Read labels carefully .
Tasty toppings Capers , anchovies and olives are all likely to add salt to food . Steer clear of items that have been pickled in brine too .
Bread Loaves of bread and rolls that have an additional sprinkling of salt on the top or are studded with olives can easily be high in salt .
Processed foods Processed foods like baked beans , soups and processed meat such as ham and bacon , contain high amounts of salt .
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Bonitas Member Magazine Issue 2 | 2021