Eat less Salt
Did you know that most of the salt we consume is in processed and restaurant foods? Our bodies need a little bit of salt to survive, but the amount we eat is far more than we require. Too much sodium increases blood pressure, a leading risk factor for heart disease and stroke. Whether it’s pink, black, rock, crystal or flakes, all types of salt have the same effect on your blood pressure as standard table salt. Adults should eat no more than 6g of salt a day, (2.4g sodium), that’s around 1 teaspoon. As for children, the maximum amount of salt depends on their age:
• 1 to 3 years – 2g salt a day (0.8g sodium)
• 4 to 6 years – 3g salt a day (1.2g sodium)
• 7 to 10 years – 5g salt a day (2g sodium)
How can we reduce sodium in our diet?
At the grocery store
• Check food labels while shopping and compare sodium amount in different products to find the lowest sodium options
• Choose products with””low sodium” or “no added salt” if possible • Limit purchase of processed foods high in sodium
Eating Out
• Ask the chef for meals with no added salt
• Opt for restaurants that offer lower sodium food choices
At Home
• Eat a diet rich in fresh fruits and vegetables. You can opt for frozen or canned fruits and vegetables, but select no added salt varieties and packages without sauce
• Prepare more meals from fresh ingredients at home, where you can control added salt
• Get enough potassium each day. Potassium can help reduce the effect of sodium on blood pressure and is found in many foods, such as bananas, potatoes, beans, and dairy products
References: http://www.cdc.gov/features/sodium/ https://www.nhs.uk/Livewell/Goodfood/Pages/salt.aspx http://www.cdc.gov/salt/food.htm Legal Disclaimer: GlobeMed makes no warranties about the completeness, reliability, adequacy or accuracy of the information and data contained herein. GlobeMed is not liable for any loss or damage whatsoever resulting from the use, misuse or reliance on information presented in this document for any reason and however it may arise. Any action you may take based on the information contained herein is strictly at your own risk. The content available in this document is provided based on the information and data available on the websites or information owners. We provide links referencing the source of information contained herein; while we strive to provide links only to useful and ethical websites, we have no control over the content and nature of these websites and hence bear no responsibility whatsoever. © 2018 GlobeMed. All rights reserved