Salty Goodness

There has been a bit of press recently on the dangers of high salt consumption. As well as a link to cardio vascular disease there is also an increased risk of impotence for men. So how much? The Heart Foundation recommends consuming ideally 4g or an upper level of 6g or 1.5 teaspoons (1550mg-2,300mg) of salt a day to reduce risk of blood pressure and other associated illness. On food labels look for less than 120mg per 100gram.

Reducing salt intake is a tricky job. Most of the salt we consume arrives via the prepacked foods we purchase. For example, a bowl of corn flakes have almost as much salt as a small pack of potato chips! Bread can be loaded with it and most take away food has lashings to enhance the flavour. Given Australian’s consume about 30% more salt than is considered healthy it would be a massive change for many of us.

To help make better choices, look at the nutrition panel and aim for less than 120mg/100g. Try the no salt and low salt options for commonly consumed pre-packaged foods. Add salt to cooking and not at the table or at the table and not in the cooking. Get zesty with the use of herbs to enhance flavour without adding salt. Avoid processed meats like salami and lunch meats. Be mindful of bread choices, a slice can contain as much as 200mg. Pizza is usually loaded with salt from processed meat, cheese and the pastry base. Snacks at work like 2minute noodles and cup a soup can be salty options.

Preferably choose foods which have undergone little or no processing. Fresh fruit and vegetables (you must be sick of hearing this one!) fresh cuts of meat, low salt products, honey on the low salt toast (yahhhhh!!!!), rice and pasta, jelly type lollies and hard sugar ones, water!!! Low sodium stock cubes and garlic and ginger and mint and thyme… I think you get the idea.

Over time your taste buds adjust to the new flavour, but it can be pretty tough to begin with. However, you will be retching when you have been low salt for a couple of months and are faced with a pizza or chow down on a Lean Cuisine after a late night at work!