Avoid too much Salty food - Food tips (India Network)

Salt or sodium chloride is essential for our health, yet many of us are unknowingly consuming far more than we should. Many people avoid adding salt to food or to cooking to keep their salt intake down, however, the majority of salt (around 75%) that we consume is already present in processed food such as bread, breakfast cereals, pastries and ready meals. A high salt intake is associated with high blood pressure and heart problems. It's also linked to stomach cancer and osteoporosis.

How much salt should be in our food?
The Food Standards Agency states that adults should not consume more than 6g of salt a day. The amount recommended for children is a lot less and varies according to age (click here (opens in a new window) for more information). Salt can be listed as salt or as sodium on a product's nutritional information. A high salt content is more than 1.5g salt per 100g (or 0.6g sodium). A low salt content is 0.3g salt or less per 100g (or 0.1g sodium). Sodium is an essential nutrient required by the body for maintaining levels of fluids and for providing channels of nerve signaling. Deficiency of sodium is rare, however, can occur in people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of water, or in people who regularly fast on juice and water. Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke. The current percent daily value for sodium is 2400mg; however, the American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added. Steps you can take to ensure low sodium eating include: avoiding canned foods, avoiding pickled food, choosing low sodium cheeses, and substituting herbs and other spices in place of salt.

High salt foods - bread

Manufacturers are working towards reducing salt in their bread, yet most commercial bread is still fairly high in salt. If, like many people, you have toast for breakfast and a sandwich for lunch, you could be consuming half your daily quota of salt by lunchtime based on the salt levels in some breads. For a child, this can be more than their daily recommended salt intake.

Baked beans

Baked beans are a staple of the Great British fry-up yet full of salt, which means you'll be well on your way to your daily salt ration if you have beans on toast with bacon. Many manufacturers make low salt baked beans which are a good alternative, or you could even try making your own with haricot beans and fresh tomatoes.

Soy Sauce, Other Sauces, and Salad Dressings

Soy sauce is commonly added to East Asian cooking, and now comes in low sodium varieties which are recommended, check nutrition facts of specific products for sodium content. One teaspoon of Tamari (Soy only) soy sauce contains 335mg (14% DV) and one teaspoon of Shoyu (Wheat and Soy) Soy Sauce contains 282mg of sodium (12% DV). In addition to soy sauces, be sure to check labels of most sauces and salad dressings in general, as these foods can be surprising high in sodium.

Salami, Bacon, and Cured Meats
Salt has long been used as a preservative for various meats, and so it is not surprising to find a high amount of sodium in them. One slice of bacon (8 grams) contains 194mg of sodium (8% DV), while one slice of salami (10g) contains 226mg (9% DV), and 1 large piece of beef jerky (20g) contains 443mg of sodium or 18% DV.

Curb the salt intake in your daily diet and live a healthy life. You can check out India Food Network website for more food tips and amazing recipes.

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