Reducing Salt....Healthier Families

By Sandra Farrell

Salt

Most of us consume more salt than we realise, which can lead to high blood pressure, strokes and heart attacks. Three quarters of the salt we are eating is already in the foods that we buy and can contain a lot of salt, even if they do not taste salty.

There are some simple techniques that you could adapt, to retrain your palate in order to reduce your salt intake.

Sandra Farrell is a UK based registered Nutritionist with a MSc in Global Public Health Nutrition, BA (Hons) Food, Nutrition and Professional Cookery and certified in Health Coaching, Health Behaviour Change, Plant Based Nutrition and Horticulture. Sandra specialises in Nutrition Interventions, Culinary Nutrition and Therapeutic Diets for the prevention and management of chronic diseases.

High dietary salt intake in excess of physiological requirements, play a critical role in the rise of blood pressure and the development of hypertension. Salt (sodium chloride) is vital for nutrient absorption, nerve signals, fluid balance and muscle function. However, excessive intake raises risks for hypertension.

Hypertension is the dominant risk factor for heart disease, stroke and related cardiovascular disease (CVD). In the Caribbean, cardiovascular disease including heart disease, stroke and related diseases are the leading causes of illness and premature death.

What is salt?

• Salt is a compound called sodium chloride.

• Sodium is a mineral and essential electrolyte found in salt.

• Table salt is approximately 40% sodium and 60% chloride.

Where does the salt we eat come from and some key sources of salt in our diets.

75% added by the Food Manufacturer

14% added in cooking or at the table

11% naturally occurring in foods.

Food manufacturers add salt to food products to enhance flavour, preservation purposes, improving texture, binding and controlling processing. Many of our foods come ‘ready salted’. Approximately 75% of the salt in our diet is added to our food by the food industry. Salt is added to bread, bacon, ready meals, pizza, cheddar cheese, sauces, biscuits, hot chocolate and cakes too.

Key facts

• An estimated 1.89 million deaths each year are linked with consuming too much sodium.

• The primary health effect associated with diets high in sodium is elevated blood pressure which increases the risk of cardiovascular diseases, obesity, osteoporosis, gastric cancer and kidney disease.

• Reducing sodium intake is a cost effective measure in improving health.

How much salt do we actually need?

Daily salt intake

The World Health Organisation (WHO) recommends that:

• Adults eat less than 2000mg, equivalent to less than 5 g of salt a day or just under a teaspoon.

• In the UK, the maximum recommended salt intake for children are:

Age                                        Amount

11 years and over             No more than 1 teaspoon

7 to 10 years old               No more than 5g

4 to 6 years old                 No more than 3g

1 to 3 years old                 No more than 2g

Under 1 year old               Less than 1g

Babies should not have much salt because their kidneys are not fully developed and cannot process it.

How can you reduce your sodium intake?

• Check food labels and choose foods that are lower in salt.

• Prepare meals at home using fresh ingredients and cook with little or no added sodium/salt. ‘Eat the rainbow’ which includes consuming a variety of colourful fruits and vegetables to benefit from their abundance of nutrients.

• Use a measuring spoon to accurately measure salt.

• Create other flavour profiles using herbs and spices, citrus juice, balsamic vinegars and use aromatics such as onions, garlic and shallots to form a flavourful base.

• Avoid adding salt at the table or eating high salt condiments like ketchup, soy sauce and most salad dressings. Try low or reduced salt versions.

• Eat healthier snacks such as fruit, vegetable sticks or unsalted nuts.

• Limit the consumption of processed foods such as ready-made meals and canned products, as they are high in sodium.

Reducing salt without losing flavour: Using culinary herbs and spices

Nutritional benefits of herbs and spices: Some attributes of herbs and spices include antioxidants, antimicrobial and anti-inflammatory effects. Herbs and spices especially in their dried form contain high levels of polyphenols and phytonutrients.

• Use a variety of spices and fresh or dried herbs instead of relying on salt as a primary seasoning. Experiment with different combinations using ginger, bay leaves, rosemary, garlic, basil, thyme, oregano, chilli, cumin, coriander, parsley, cinnamon, nutmeg, star anise, turmeric and black pepper.

• Use herbs and spices to make marinade, chutney, pesto, green herb sauce, curry powder blends, gremolata, jerk seasoning, garlic and herb paste.

Key message

Reducing salt intake helps to lower blood pressure, support kidney health and reduce cardiovascular disease risks. Herbs and spices add flavour, reduce the need for salt and add nutritional value to meals.

Sandra Farrell is a UK based Registered Nutritionist with a MSc in Global Public Health Nutrition, BA (Hons) in Food, Nutrition and Professional Cookery and Certified in Health Behaviour Change, Plant Based Nutrition and Horticulture. Sandra specialises in Nutrition Interventions and Therapeutic Diets for the Prevention and Management of Chronic Diseases. She works as a Director in a UK based organisation offering health and wellbeing support and volunteers with Arts for Dementia, an organisation that uses art to inspire people living with dementia to get creative, connect, learn new skills and have fun.