Some of our most commonly asked salt questions with the answers
What diseases are associated with a high salt intake?
There is strong evidence that links our current high salt intakes to high blood pressure. High blood pressure is the main cause of strokes and a major cause of heart attacks. It is also widely recognised that our high salt diet has other adverse effects, such as osteoporosis, asthma, and is closely linked to cancer of the stomach.
Should kids have a lower salt diet too?
Yes, many children are consuming as much salt as adults. There is evidence that a high salt intake in childhood may predispose them to getting high blood pressure later in life. A high salt intake along with low calcium intake may also predispose children to developing osteoporosis later in life. A high salt intake is dangerous to babies and very young children.
What is the difference between sodium and salt?
Sodium is part of the component of salt, whereas salt is made up of sodium and chloride.
So how do I work out how much salt is in a product if it is not labelled?
All labels give sodium and some now salt. To find out how much salt is in a given quantity of sodium, you have to multiply by 2.5.
How much salt do we require a day?
We can survive on as little as 3grams a day. The current government recommendation is to eat a maximum of 6 grams a day, which is equivalent to one teaspoon of salt.
If the recommendation is no more than 6g, why do labels have Guideline daily amounts of 5g for women, and 7g for men?
This is based on the differences between men and women in their daily requirements for calories, fat etc and due to their body size. It would be far easier to set a level of 6g for both men and women, so the message is not confused.
How do I know when shopping which are low and high salted foods?
< 0.1g sodium is low
0.2 - 0.4g sodium is medium
0.5g sodium is high based on per 100g of food
Which foods are the highest salt containing foods?
The highest salt containing foods are processed foods like ready meals, baked beans, soups, processed meat, such as ham and bacon, smoked foods, restaurant and takeaway food, some cereals and even bread. It is difficult to avoid eating some of these foods but look for low salt alternatives instead, or eat fresh food which has no added salt.
If I like the taste of salt, what alternatives can I use on my cooking?
Cooking, table, rock, sea and garlic salt are all identical to table salt and should not be used.
Alternatives you could use include:
Herbs
Spices -like some curry powders
Mustard powder
Lemon or lime juice
Vinegar
Red or white wine, cider or beer
Onions, garlic, shallots, ginger, chillies etc
If you really can't get used to not having salt with some foods- then try a salt substitute such as LoSalt which contains potassium instead of sodium.
Are there any incidences where I should up my salt intake- e.g. if I have been physically working hard on a hot day, or when abroad in a hot climate?
No, if you eat little or no salt then there is no salt in the sweat. The salt concentration in sweat is controlled in the exactly the same way as the urine. The body will adjust and hold onto any salt if a lot is being lost in the sweat. There is no evidence that CASH is aware about of athletes needing to consume more salt.
Will my taste buds adapt to eating less salt and how long will it take?
Yes, you will find that after adapting to eating less salt your taste buds will become more sensitive to salt and within 3-4 weeks you will have adjusted and dislike the taste of salty food. Food tastes far better when it is fresh and has not had salt added.
What can I do to help CASH?
- To help with the work of CASH, you can do a number of things to help cut the salt levels in processed foods. Write to food manufacturers and retailers to ensure all processed foods are clearly labelled with the salt content and ask them to reduce the amount of salt they put in.
- If you find that take away, fast food or restaurant food is too salty complain and particularly if you see celebrity TV chefs using excessive salt in their recipes, why not write and complain.
- Write to MPs, Department of Health and FSA about reducing salt.
- Support National Salt Awareness Week in January by putting up your own display in your workplace. Resources which highlight the dangers of a high salt intake can be ordered from CASH on 0208 7252409. Click here for a list of resources.
Cut salt gradually to reprogram your tastebuds
The Shocking Facts About Salt
Survey shows significant variations in salt content of bread• lower salt bread could save at least 7,000 lives a year
• public urged to choose lower salt breads and avoid higher salt options
New research carried out by Consensus Action on Salt and Health (CASH) has revealed large differences in salt levels between wrapped breads on sale in the UK . Bread is the biggest source of salt in the UK diet, contributing between one fifth and one quarter of our average intake. In the survey, the highest salt breads contained two and a half times as much salt as the lowest salt products.
Warning over levels of salt in bread
The salt intake in some bread is so high it is killing 7,000 people a year, campaigners say.
Consensus Action on Salt and Health (CASH) said more than a third of the 138 wrapped loaves it checked had salt content above the recommended levels.
reposted from: bbc
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