w w w. a c t i v e - s e f t o n . c o . u kA c t i v e S e f t o n i s a p a r t n e r s h i p b e t w e e n S e f t o n C o u n c i l , N H S S e f t o n a n d t h e l o c a l v o l u n t a r y a n d c o m m u n i t y s e c t o r s

Salt (Sodium Chloride)How much salt should we eat?

The current recommendation for salt is 6g a day for an adult. This is approximately a teaspoon. This amount also includes salt that is already in our food sometimes referred to as “hidden salt”.

If we reduced the amount of salt we eat a day then it would save 17,500 deaths from heart attack and stroke a year.

Problems with Salt

Salt is a major factor in raised blood pressure which is a major cause of Cardiovascular Disease and increased risk of stroke. Too much salt is also a contributor to the following diseases; Osteoporosis, Stomach cancer, Kidney disease, Kidney stones and Obesity.

It is also important to note that your blood pressure as a child can impact on your blood pressure as an adult.

The cost to the National Health Service (NHS) in the UK is currently £1.6 million each year.

Where do we fi nd Salt?

The majority of our salt intake is found in the food we eat such as processed foods and convenience products but it is also found in sweet items not only savory products.

Rock salt, Sea salt and Garlic salt are all still salt and have the same impact on the body as table salt.

Please fi nd below a table of foods showing different foods with high, medium and low salt content.

M a r c h 2 011Newsletter

SALT AWARENESS WEEK 21ST – 27TH MARCH 2011

Foods that are often high in salt

AnchoviesBaconCheeseChips (if salt added)Coated chicken e.g. nuggetsCorn snacks e.g. WotsitsGravy granules

HamNoodle snacks potsOlivesPicklesPotato snacks e.g. Hula HoopsPrawnsSalami

Salted and dry roasted nutsSalt � shSausagesSmoked meat and � shSoy sauceStock cubes and bouillonYeast extract e.g. Marmite

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Foods were some brands are high in salt

Baked beansBiscuitsBurgersBreakfast cerealsBread and bread productsCakes and pastries

Cooking saucesCrispsFilled pastaPasta saucesPizzaPotato croquettes

Ready mealsSoupSandwichesSausagesTinned pastaTomato Ketchup

Foods that are low in salt

Breakfast cereals*e.g. Shredded WheatCouscousEggsEmmentalFresh � shFresh meat and poultryFromage frais

Fruit and Vegetables (dried, fresh, frozen and tinned)**Homemade bread*Homemade sauces*Homemade soup*MozzarellaPasta and RicePlain cheese spreads

Plain cottage cheesePlain popcornPorridge oatsPulses (peas, beans, lentils)**RicottaSeedsUnsalted nutsYogurt

* with no added salt** choose tinned products with no added salt(actiononsalt.org.uk)

Food Labels

Check the food label of your food for the salt content.

If the label only states “sodium” then to get the actual salt content you will need to multiply this fi gure by 2.5.

Low: a healthier choice High: just occasionally

Salt 0.3g or less (per 100g)1.5g or more

(per 100g)

Sodium 0.1g or less (per100g)06g or more (per 100g)

(British Heart Foundation)

Tips For Reducing Salt

Remove salt slowly from your daily routine unless you have been advised to remove it altogether by a health professional. By reducing salt slowly your taste buds will adapt and the natural fl avors of the food will come through.

Tips:

• Remove the salt cellar from the table

• Buy “Reduced Salt” versions

• Try Lemon/Lime juice to add fl avor

• Use Herbs & Spices to add fl avor

• Do not cook with salt

• Try adding a pinch of salt rather than pouring straight from the carton/packet

• Use ½ a stock cube or none at all

• If you add too much salt add a whole potato to the liquid – the potato will absorb the salt and throw it away

References

www.actiononsalt.org.uk

www.bhf.org.uk

www.eatwell.gov.uk