Cut your saltNew research shows salt is sneaking into our diets, putting us at risk of heart disease, high blood pressure and stroke. Experts at Sydney’s The George Institute found more than 70 percent of processed meats, cheese and sauces contain high levels of sodium. Lisa Renn from the Dietitians Association of Australia says: “The recommended upper limit is 2,300 mg of sodium per day or about 1.5 tsp of salt – much less than our average intake of 3,450 mg.” Slash your salt with these tips:
- Compare food labels “Go for low-salt, reduced-salt or salt-free products and choose foods with 400 mg to 500 mg or lower sodium content per 100 g,” advises Renn.
- Go fresh Fresh, unprocessed fruits, vegetables, lean meat and seafood are low in sodium and rich in potassium, which buffers the negative effects of salt in the body.
- Up the flavour Add herbs and spices for flavour. “They’re low in sodium, but high in Vitamins, minerals and phytonutrients,” says Renn.
- Skip salt ‘substitutes’ Sea, onion, celery and garlic salts are not low-sodium. “With sea salt, you’re getting sodium but without the iodine in normal salt, so it’s better to just cut out added salt rather than looking for an alternative,” says Renn.