Do you find yourself munching crisps every afternoon or snacking on flavoured crackers each evening before dinner? There’s nothing wrong with treating yourself every now and then, but the problem with eating foods like this on a daily basis is that is that your salt intake will be going through the roof.

The daily recommended amount of salt is about 1 teaspoon, but a lot of products on the market have a high salt content and so you may end up consuming much more than this amount without realising it. Crisp chips aren’t the only culprit; these foods are also high in salt:

    • Salted nuts
    • Flavoured crackers
    • Salted or flavoured popcorn
    • Salted butter
    • Processed foods
    • Some ready-made meals
    • Pretzels, biscuits, wafers
    • Many fast foods
    • Sausages, droëwors and biltong
    • Stocks, gravies, soups
    • Beans, tuna, feta, etc. Stored in brine.

A high salt intake is linked to high blood pressure, which in turn is linked to heart problems and stroke. So limiting your salt intake is a good idea. Here’s how you can make a change:

    • Add less salt when cooking; rely on herbs and spices for flavour. Rosemary, thyme and curry powders give a “salty” flavour.
    • Remember that stock cubes usually have a lot of salt, so limit the amount you use or look for reduced-salt versions.
    • Buy no-salt or reduced-salt foods (e.g. Black Cat peanut butter with no added salt or sugar).
    • If you buy tinned goods that are stored in brine, rinse them thoroughly before eating.
    • Cut down your intake of bacon, ham, sausage and smoked meat and rather opt for leaner low-salt proteins.
    • Taste your food before you add salt at the table.

 

Sources
www.webmd.com
Sound Bites Nutrition course material