Tips to Reduce Your Intake
Eating healthy isn’t just about focusing on one food group or specific nutrients. It’s about the overall quality and quantity of everything you eat. A diet high in salt can significantly increase blood pressure and is closely linked to cardiovascular disease and stroke.
Here’s what you need to know about salt and how to reduce your daily intake:
- What is Salt?
Salt is a combination of two minerals—sodium and chloride. Sodium, in particular, is essential for various bodily functions like nutrient absorption, fluid balance, and muscle function. However, most sodium intake comes from processed and pre-packaged foods, not from the salt you add to your meals.
- Why Should You Reduce Salt Intake?
While sodium is necessary for your body, excessive intake can have negative health effects. High sodium diets are strongly associated with high blood pressure and an increased risk of cardiovascular disease. Reducing your consumption of processed foods can significantly lower your salt intake, promoting better heart health.
- How to Reduce Salt Intake?
The recommended daily salt intake is no more than 5g (about 1 teaspoon). However, many people consume much more, primarily through processed foods. To reduce salt intake:
1. Swap Breakfast Cereals for Rolled Oats: Rolled oats have significantly less sodium and offer more nutrients.
2. Opt for Low-Sodium Bread: Compare sodium levels on labels and choose multi-grain options, which are often more flavourful and lower in sodium.
3. Choose Fresh Meats Over Processed Meats: Fresh chicken or eggs allow you to control the salt content, unlike processed meats like bacon or sausages.
4. Make Your Own Broth and Sauces: Homemade versions allow you to control the sodium content and enhance flavour with fresh herbs and spices.
5. Cook from Scratch: Focus on meals rich in vegetables, whole grains, and fresh proteins. Avoid pre-seasoned or marinated options that may be high in sodium.
By making these small but impactful changes, you can enjoy a healthier diet that supports your heart and overall well-being.
