- NUTRITIONAL WELLNESS
- KNOW YOUR SERVING
- BODY SMART
- MEAL PLANNING
- TIPS & TRICKS
- UNDERSTANDING FOOD LABELS
Table salt consists of sodium and chloride. It is the sodium that has earned its reputation as the bearer of ill health. Global studies continue to link salty diets to high blood pressure, which increases the risk of heart attacks and strokes. According to Stats South Africa about 130 heart attacks and 240 strokes occur daily; in the top five of leading causes of death in SA. Ok, you get it! Salt can be bad for you, and while it’s not just the salt on your table, processed foods are often high in salt! The recommendations for daily consumption of salt is no more than 5g (one teaspoon) of salt per person, per day.
So should you just cut out salt completely? Definitely not! Salt is also an essential mineral that our bodies needs to perform a variety of functions including maintaining fluid balance, body temperature, and nerve and muscle function.
We understand, it’s tricky. If you follow the tips below, you should be more aware.
Top Tips to Eat Less Table Salt:
- Control how much salt you use when cooking and eating meals at home.
- Fresh foods are generally lower in salt than processed foods. Fill up on more vegetables, fruits and other nutritious foods that can be prepared from scratch and provide more nutrients e.g potatoes, sweet potatoes, greens, bananas, soy beans, lentils and unsalted nuts.
- Look out for hidden high salt foods when eating out. Pay even more attention to condiments and seasoning.
- Cold meats, sausages and canned products have a higher salt content, as do hard cheeses.
- When purchasing food that already have has salt, don’t add more in the preparation.
- Remember salt isn’t your only option. You can enhance flavours with freshly squeezed lemon and lime juice, and create a pop on your palate with balsamic or wine vinegars.
Content provided by Naazneen Khan, Nutrition, Health and Wellness Manager at Nestlé South Africa
Click here to view her bio