With the increased availability of a variety of fast foods, processed and refined products in our modern society many people are eating much more salt than what they need without even realising it.
With the increased availability of a variety of fast foods, processed and refined products in our modern society many people are eating much more salt than what they need without even realising it.
Although sodium requirements differ according to age, activity level, climate and the amount that you sweat,the minimum daily amount of sodium that the average healthy adult needs is only 500mg (this is equivalent to about 1.25g of salt).
The Heart and Stroke Foundation South Africa (HSFSA) recommends that not more than one teaspoon (6g) of salt per day should be consumed. Most South Africans have almost doubled this recommended daily allowance.
During World Salt Awareness week from 1 to 7 February, the HSFSA is joining hands with the World Action on Salt and Health group (Wash) to help raise awareness about the consequences of consuming too much salt.
Eating too much salt can raise your blood pressure and increase your risk of stroke, heart attack or heart failure. It is also linked with other medical conditions such as kidney disease, osteoporosis (thinning of the bones) and stomach cancer.
Food tastes better when it is seasoned properly to bring out all the flavours. The problem is that the seasoning of choice is always seems to be salt.
To help you reduce the amount of salt in your diet, here are a few ideas for healthier flavour enhancers when preparing these foods:
Beef balsamic vinegar, black pepper, horseradish, mustard, red wine and tomatoChi cken basil, chives, dill, fennel, garlic, ginger, lemon juice, ma r j o r am, mint, oreganum, paprika, parsley, rosemary,
tarragon, thyme, white pepper and white wine Fish bay leaf, dill, fennel, lemon juice, onion, parsley, tarragon, tomato, white pepper and white wine Lamb aniseed, basil, cardamon, cayenne pepper,
cinnamon, cloves, cumin, juniper berry, mint, mustard, oreganum, redcurrant jelly, rosemary Ostrich coriander, onion, pineapple, tomato and chilli Pork apple, cider, coriander, ginger, lime, orange, sage and thyme, Green vegetables black pepper, lemon juice, mint and toasted almonds Potatoes black
pepper, nutmeg, parsley, paprika and low fat or fat free yoghurt Salad vegetables basil, black pepper, garlic, lemon juice, oreganum and low fat or fat free yoghurt Rice coriander, onion, red or green
peppers and saffron Pasta basil, black pepper, garlic and oreganum Remember, when using fresh herbs add them towards the end of the cooking process on mild heat otherwise they tend to burn and may leave a bitter aftertaste.
For more information or free utritional advice from registered dietitians, call the Heart Mark diet line on 0860 223 222, email heart@ heartfoundation.co.za or visit our website www.heartfoundation.co.za Erika Ketterer is registered dietitian at the Heartand Stroke
