The amount of sodium (in the form of salt) consumed in Europe is greater than levels recommended by WHO. Excess sodium intake increases blood pressure and increases risk of stroke and CHD. The WHO guideline for sodium intake is less than 2g per day which is equivalent to 5g of salt. Approximately 99% of the world’s adult population have a mean salt intake above recommended levels. Processed foods where sodium is added during food processing is a major source of sodium for the Western diet. Other sodium sources include salt added during food preparation and cooking and salt added while eating.
Tips for reducing salt intake
Shop for lower salt foods
Compare nutrition labels on food packaging
Choose the breakfast cereal/pizza that is lower in salt
Eat less of cured meats and fish as these can be high in salt
Buy tinned pulses and vegetables that have no added salt
Watch out for salt content in ready made pasta sauces – cheesy sauces, sauces that contain bacon, ham or olives can be higher in salt than tomato based sauces
If eating crackers or crisps; choose the ones lower in salt
Watch intake of pickles, mustard, mayonnaise and soy sauce; these can be high in salt
Cook with less salt
Salt alternatives – use black pepper as seasoning – try on pizza, soup, fish, scrambled egg and pasta
Use fresh herbs and spices in vegetables, meat and pasta dishes
Use lime, garlic, ginger in stir fries
Make sauces using garlic and ripe tomatoes
Salt tips when eating out
Pizza – choose toppings with chicken and vegetables instead of bacon, pepperoni
Pasta – choose dishes with a tomato sauce with chicken/vegetables instead of sausage, cheese or bacon
Burgers – opt for salad toppings and avoid bacon, cheese and barbecue sauce
Foods to limit – these are usually high in salt
Pot noodles/instant noodles
Sandwiches filled with processed meat/cheese
Whole milk/cream; majority of cheeses – cheddar, parmesan, processed and cream cheese
Butter, lard, suet, palm and coconut oil
Processed meats i.e. ham, bacon, pate, corned beef, sausages, gammon, burgers
Sausage rolls, meat pies
Smoked fish, tinned tuna in brine
Cakes, cheesecake, ice-cream, majority of cream based desserts, fudge, chocolate, toffee
Crisps, salted popcorn, olives, cheese flavoured biscuits, cheese dips, sour cream dips
Rock sea and table salt, stock cubes, marmite
Barbecue sauce, ketchup, horseradish, mayonnaise, salad cream, mustard
Low salt options
Shredded wheat, muesli with no added salt, porridge oats, rice, pasta, potatoes, couscous
Skimmed milk, low fat/fat free yoghurt
Olive oil, rapeseed oil, sunflower oil
Fresh lean meat, oily and white fish, tinned fish in water
Fresh, dried and frozen fruit, vegetables and pulses
Tinned vegetables and fruit with no added salt
Rice pudding, fruit salad, dried fruit, sugar free jelly
Plain breadsticks, rice cakes, unsalted popcorn, no added salt crisps, salsa dips
Vinegar, lemon juice, herbs and spices, tomato puree, apple sauce, cranberry sauce
What an interesting article. I absolutely agree that our salt intake is of concern – according to population data even infants consume sodium above the upper limit for health which is just crazy. I think you’ve got some great tips here. Thanks for great read! 😊👍👌👏
LikeLike
Thanks for the kind comments and feedback ☺
LikeLike
Pingback: Top 5 Friday: Great posts I’ve read this week. – flexibly nourished