ARE YOU EATING TOO MUCH SALT ?
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ARE YOU EATING TOO MUCH SALT?
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Although salt packs a flavor punch, too much of it can be bad for your health. Do you love an instant meal, pre-made sauces or junk food? You may be eating too much salt and unaware of it. Youโre not alone: many Australian adults exceed the recommended maximum of 6 grams, or 1 teaspoon, of salt a day. And our tastebuds become desensitized to it, so we just want more. A report published in the Medical Journal of Australia found that not only are Australians overdoing the salt, weโre also unaware of how much weโre eating. On average, men consume about 10 grams of salt a day and women more than 7 grams a day.
What is salt, and how does our body use it?
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โWe need salt to balance the fluid in our body and to help muscles and nerves function correctly,โ Salt is made up of sodium and chloride, and itโs the sodium in salt that can be bad for your health. If you regularly consume too much you can increase your risk of high blood pressure, which is a major cause of heart disease. Itโs estimated that globally around 1.65 million deaths from heart disease are attributed to high salt intake each year.
How to cut down on salt
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If you need to cut back, you can start when youโre planning meals and shopping โ 75% of our salt comes from processed foods, like bread, processed meat, and cooking sauces.
Try to avoid:
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packaged snack foods like chips and crackerswhite breadmuffins, pies, and pastriesprocessed meats like ham, bacon, and salamiready-made or packaged sauces like tomato, soy, and pasta sauces.
Low-salt options include:
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fruit and vegetables, whole grains such as brown rice, quinoa, and oat proteins like seafood, lean meat, poultry and legumes unsalted nuts and seeds.
Check food labels carefully
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Check the labels of the packaged foods you buy and try to avoid products with more than 400mg of sodium per 100g serving. If you have high blood pressure look for products with less than 120mg of sodium per 100g. You also need to be smart about products labeled โsalt-reducedโ and โno added saltโ.โSalt-reduced products still contain salt, but less than the original product,. Products with no added salt can be misleading.โThey may be naturally salted anyway,โ. โFor instance, a frozen meal may not have added salt, but instead has soy sauce in the ingredient list, which is really high in salt. A teaspoon of soy sauce contains almost 2-3 grams of salt.
โEating out
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If youโre dining out, avoid fast food as it could have more than your entire dayโs recommended intake in one hit. Opt for freshly prepared food and keep an eye on your serving sizes โ if youโve ordered more than you would normally eat at home, donโt be shy in asking for the rest to take away.
Adding flavor at home
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Cutting down on salt doesnโt mean you have to eat bland meals. There are plenty of natural alternatives that will add flavor to your cooking. Try herbs and spices, garlic, onion, leeks, and lemon.
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At this time, Dr.G Bhanu Prakash Animated Medical Videos has 19,611 views for Salt spread across 1 video. His channel published less than an hour of Salt content, making up less than 0.01% of the total overall content on Dr.G Bhanu Prakash Animated Medical Videos's YouTube channel.