How much salt is too much salt?

Salt is so abundant in our diets, from breads to soups to sauces and even biscuits.  Sodium is a necessary electrolyte in the body.  Sodium is one of the three main electrolytes along with potassium, and chloride.  Electrolytes are necessary for maintain heart rate and maintaining fluid balance. 

We require a minimum of 1.5 grams with an average of 4 grams. No more than 6 grams of salt should be consumed HOWEVER, most people are consuming between 9-12 grams on a daily basis. 

Surprisingly most of the salt hidden in foods (roughly 70 %!)  and not what we add to our food. Food label claims have specific rules to follow. One of the biggest food labels nutrients that confuse people is the about of sodium & what it means. Most of our salt intake is hidden in the foods we buy at the supermarket. 

 

Top 10 foods highest in salt in no particular order (some may surprise you!):

1. Canned foods

2. Soups, gravies, stock cubes

3. Soy sauce, other jar/packet sauces (tomato), salad dressings

4. Vegemite/Promite

5. Cured meats (salami, bacon, ham etc.)

6. Sweet Biscuits

7. Cheese

8. Snack foods (crisps, pretzels etc.)

9. Pickled foods

10. Packaged Cereals

 

Here is a guide to recognise the salt content of your food:
•Sodium-free: Less than 5 milligrams of sodium per serving
•Very low-sodium: 35 milligrams or less per serving
•Low-sodium: Less than 140 milligrams per serving
•Reduced sodium: Sodium level reduced by 25% (compared to the original product)
•Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.

 

Too much salt= major health problems. It can lead to water rendition, increase asthma and bone thinning,  increases the blood pressure as well as the the risk for heart disease, stroke, and renal disease. 

How to reduce salt…FRESH IS BEST

• Increase potassium foods ie: avocado and kiwi fruit
• Choose fresh whole fruits and vegetables
• Choose frozen, or canned food items without added salts.
• Select unsalted nuts or seeds.
• Avoid adding salt and canned vegetables with added sodium to homemade dishes.
• Choose unsalted, lower-sodium, fat-free items.
• Add fresh lemon juice instead of salt to fish and vegetables.

References

Hassler, C 2002, Functional Foods: Benefits, Concerns and Challenges—A Position Paper from the American Council on Science and Health, The Journal of Nutrition, vol. 132, pp. 3772–3781.

Oeseki, H 2007, The Nutrient Bible , 8^th edn., Bio Concepts Publishing, Queensland, Australia. pp. 163.