We hear it all the time! Cut your salt intake! But do you know why salt is detrimental to your health and, do you have any idea how much salt you are consuming every day? Salt (also known as sodium chloride) is an integral part of our lives. It is the one ingredient that can make all the difference to a meal. Though our bodies do need some salt to help maintain the body’s fluid balance, we consume far more than what we need.

What is the daily recommended amount of sodium for adults?

The amount of salt in food is listed as “sodium” on the Nutrition Facts Panel of food labels. The Dietary Guidelines recommend that the general population consume no more than 2,300 milligrams of sodium a day. ( more or less a teaspoon of table salt) Data from a study in Cape Town showed that salt intake in South Africa is between   7. 8 – 9. 5g /day, almost double the World Health Organization’s limit! Many South Africans are not aware of the dangers of a high salt diet.

What are the health effects of too much salt?

• Salt contributes to high blood pressure. This makes the heart work harder and can lead to heart disease, stroke, heart failure and kidney disease. Alarming new research shows, that it takes just a half hour for one salty meal to significantly impair the arteries’ ability to pump blood through the body.
• Too much salt causes fluid retention which increases blood volume and requires the heart to work harder to push blood through the arteries.
• There is increasing evidence supporting links between high salt diets and the onset of stomach cancer, osteoporosis, obesity, kidney stones and kidney disease.

How can I tell if food is low in sodium?

The Nutritional Facts Panel that appears on food labels also list the “% Daly Value” for sodium. Look for the abbreviation “% DV” to find it. Foods listed as 5% or less for sodium are low in sodium. Foods listed 6% to 20% contain a moderate amount of sodium. Anything above 20% for sodium is considered high.   

What steps can I take to lower my salt intake? 

• • Eat more fruit and vegetables.
  • Flavour food with other herbs and spices instead of salt.
  • Choose unsalted snacks.
  • Read food labels and choose foods low in sodium.
  • Avoid adding salt to foods at the table.
  • Take stock of the sources of salt in your diet, such as restaurant meals, salt based condiments and convenient foods.
  • Eat less processed and packaged foods.
  • Ask about salt added to food, especially at restaurants. Most chefs will omit salt when requested.

Check product labels when purchasing  processed foods:

• Opt for low salt products: 120mg sodium per 100mg or less
• Avoid high salt foods: 500mg sodium per 100mg or more

Eat home-cooked meals rather than ready -made meals, take-aways, and processed foods.

• Replace high salt foods such as sausages and pies for lean meat or fish.
• Cut down on cured, smoked or pickled foods.

What are the Benefits of cutting down on salt?

Random trials have shown that a modest reduction of salt intake lowers blood pressure. As high blood pressure is a major cause of cardiovascular disease, reducing s salt intake will reduce cardiovascular risk. Cutting daily salt intake globally by 6g /day could prevent approximately 2.5 million deaths worldwide!

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.