SALT: The forgotten killer

As much as 75 percent of our salt intake is hidden in the food that we buy, particularly in processed and prepared food.
Food doesn’t necessarily have to taste salty to contain a lot of salt. Reducing your salt intake can therefore be tricky, as it is often added to the foods we buy and we can’t take it out.

Here are ways to overcome this problem:

  • Read food labels and the list of ingredients.
  • Avoid food that contains more than 1,5g per 100g in salt.
  •  Foods that has less than 0,3g of salt per 100g is a better choice.
  • Rather use alternative flavourings that do not contain salt, for e.g. herbs, pepper, curry, vinegar, onions, peppers, garlic, ginger, rosemary and lemon juice.
  • Do not add extra salt to food or on the dining table.
  • Avoid flavouring agents that contain salt, such as onion salt, celery salt, garlic salt, vegetable salt, barbeque and chicken spices, meat tenderisers, commercial sauces, soups, gravies, and stock cubes.

Don’t be carried away  thinking that fancier types of salt are healthier. 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 quantities and can probably be sourced from other foods in your diet. Bigger crystals also taste less salty, so you are likely to add more than refined salt.

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