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Look for Low Sodium
The average Australian eats approximately eight times the recommended 4g of salt (1600mg of Sodium) for good health daily. Most of the salt/ sodium intake comes from processed or pre-packaged foods. As these foods make up a large portion of our daily intake, reaching the desired level can be difficult. The Heart Foundation aims for less than 6g of salt (2300mg of sodium) per day as a more realistic target. It is well known that a high salt intake has a negative effect on blood pressure. The extent to which an individual’s blood pressure will increase with a high salt diet will vary, with those with obesity, diabetes, kidney disease, familial high blood pressure and the elderly being at greater risk. Decreasing Salt IntakeAs mentioned previously, this can be difficult considering the amount of pre-packaged, processed and take away foods we consume. At the very least, reducing the amount of salt used in cooking and avoiding adding salt to prepared meals will substantially decrease ones intake. Try using herbs and spices instead of salt for flavouring. When shopping at the supermarket, always look for a ‘low salt’ alternative when buying packaged goods. Common sources of high amounts of salt include white breads, canned vegetables, breakfast cereals, sauces, marinades, recipes bases, processed meats and snack foods. Look for a ‘low salt’ or ‘reduced salt’ label on the package. Low salt is equal to less than 120mg per 100g of the food, so aim for these levels. If there is not a low salt version available, check another brand or try an alternative such as the following; · Fresh foods, such as raw fruits and vegetables will contain very little salt compared to packaged versions.· Use herbs and spices to flavour as opposed to sauces such as soy, tomato, barbecue etc. Make your own pasta sauces using fresh ingredients, your own gravy using pan juices and your own stock. Make them in bulk and freeze portions.· Use leftovers of fresh meats as opposed to processed meats in sandwiches. Try tinned fish such as tuna and salmon in spring water but make sure they don’t add salt as well. These have lower salt than the flavoured varieties and lower salt than processed meats.· Make homemade soups using fresh meats and vegetables and avoid adding commercial stocks. Choose low sodium stock if using.· Limit intake of take away foods such as pizzas, fast foods and cheap Asian food outlets. If purchasing such meals, look for those that use fresh ingredients and advertise the use of low sodium or fresh produce. Ask for minimal sauces or sauces on the side when possible. Look OnlineIf minimising sodium intake is of concern for your current health situation, it is wise to purchase as many low sodium versions of the foods you most commonly eat. This can make supermarket shopping tedious and a little more expensive but the benefits will outweigh the costs. Finding suitable alternatives can be difficult, but looking online is an option. Low Sodium Foods is a small Australian owned online company that offer a wide variety of low sodium products that can be delivered to your door. They can be found at www.lowsodiumfoods.com.au. It is also wise to speak to a dietitian about general ways to decrease salt in your diet. A dietitian can look at your current diet, the foods you regularly eat and like to eat and offer low sodium alternatives and new ideas regarding meal preparation and meal variety. They are also a great source of knowledge for low salt recipes.
Added to site on : Monday, 12 August 2013