health&FAMILY HOW TO BOUNCE BACK FROM A BAD SALT HABIT
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oes your partner pass the salt before you even ask? Maybe you keep a grinder on hand at work to pep up your lunch? Or store sachets of soy sauce in your handbag, just in case. Either way, you could be among the majority of Kiwis who are exceeding the national dietary guidelines for safe salt consumption. “Most people are unaware they’re eating too much salt,” says dietitian Sonya Stanley. “Seventy-five percent of our salt intake comes just from foods that we eat, before we’ve even added table salt.” Shocking isn’t it? Find out just how much salt you’re eating and whether it could be affecting your health. WHAT IS SALT? “Salt is made up of sodium and chloride, but sodium is the part that’s bad for your health,” Sonya explains, as too much increases the risk of high blood pressure. “High sodium levels in the blood draw in water and that increases pressure in the blood vessels,” she continues. “The heart then has to work harder to pump blood around the body.” At the same time, excess sodium can also lead to a hardening of the arteries, further compromising your cardiovascular system. While heart disease is the biggest risk for salt lovers, it’s not the only one. “Research links a high-salt intake with other conditions such as stomach cancer, increased risk of stroke, kidney disease and osteoporosis,” she says. WHO’S AT RISK? High salt diets can be especially problematic as you age. “People tend to get more sensitive to the blood pressureraising effects of salt after 50,” Sonya says. “It could be that genetic factors contribute to an increase in your blood pressure
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but what you eat plays a major role, especially for anyone with diabetes or kidney disease.” The link between salt and osteoporosis also escalates after menopause. “It’s important for older women to avoid a high-salt intake because when your kidneys excrete salt, you also lose calcium.” Too much salt can also be dangerous for children. “It can lead to an increased lifetime risk of high blood pressure, so avoid putting salt on the table or using it when you’re cooking for grandchildren,” Sonya advises. HOW MUCH IS TOO MUCH? “Most people can’t tell if they’re eating too much salt,” Sonya says. “The recommendation is no more than 2300mg of sodium a day, which is the amount you’d find in one teaspoon of table salt.” It pays to remember that this is the allowance for your total sodium intake, which includes sodium in foods. If you regularly add salt to your meals at the table – from a shaker, grinder or a sprinkle of fancy flakes – chances are you’re getting too much. “From a nutritional point of view, it doesn’t matter about the texture or colour, all salt is salt; it contains sodium, which we know is associated with high blood pressure,” she says. “The only exception is if a doctor has recommended someone use a salt substitute that contains potassium chloride and doesn’t have that bloodpressure raising effect.” To find out if you’re overdoing it, ask your GP for a urine test or discuss what you eat with a dietitian. “They can go through your diet meal by meal and calculate how much salt you’re eating.” BEWARE OF HIDDEN SALT While taking the shaker off the table is the first step, that still leaves the problem of salt in processed food. Salt is listed as sodium in the nutritional table and everyday foods commonly containing high quantities include biscuits, spreads, sauces, stock, soups,
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ready-to-eat pasta, curry mixes and dehydrated flavourings. “Many tinned products are high in sodium because salt is used as a preservative,” Sonya says. “But one of the more surprising things is that everyday processed foods such as breads and cereals can be very high in salt.” Processed meats such as ham, bacon and salami are high in sodium, and cheese can be too. “Soft or white cheeses are okay, but processed blocks of cheese or cheese slices tend to be very salty.” When shopping, choose low or reduced-salt versions if possible. Foods with 120mg of sodium or less per 100g are a better choice. CUTTING DOWN Usually, it only takes a few weeks to adjust to using less salt. That’s why it’s best to cut down gradually. “Start by always tasting your food before adding salt at the dinner table, and only use a very small amount until you’ve stopped adding any salt at all,” Sonya advises. “Instead, think about what other flavours you can add to foods to make them taste good − pepper is fine, as are herbs, spices, garlic, lemon juice and chilli. Plus, they don’t have an effect on blood pressure.” Restaurant and takeaway foods are trickier. “The most obvious culprit is fries, but anything that has a salty sauce, such as curry, or is crumbed or deepfried is a culprit too. Even a pizza is high in salt,” Sonya says. Ask for your meat and fish to be grilled without seasoning and order sauces or salad dressings on the side.
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