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Healthy Eating - Salts  
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Salts
Do you know how much salt you consume as part of your daily diet? You might be surprised to know that its not just the salt you add to you meals that is important, its also the SALT which is contained in many every day foods.  While most adults are aware of the need to cut down on sugar and saturated fat, many people do not realise that the amount SALT they consume every day could be putting their health at risk.  The good news is that once you have all the facts abut salt and your health, there are simply steps you can take to reduce your salt intake and improve your long-term health.
Salts & your heart
To much salt can cause high blood pressure which increases the risk of developing coronary heart disease (CHD) Its important for you and your family to try to eat only the recommended amount of salt.  This could help you to keep your heart healthy.
Salts in food
The reason why many people's daily intake of salt is too high is because they are not aware of the salt contained in lots of foods.  Processed foods such as canned soups, take-a ways, and ready-prepared meals are prime culprits for containing high levels of salt.  A staggering 65-85% of a person's dietary salt intakes comes from processed foods alone.

When you are shopping in the supermarket or local shops, watch out for foods such as crisps, nuts, canned soups, baked beans, pork pies and pizza that typically contain a lot of salt.  Also be aware that some staple foods such as bread and some cereals have added salt. Ideally, you could try to have a balanced diet containing fresh fruit, vegetable, starchy foods such as potatoes, pasta and rice and less fat (especially saturates) salt and sugar.
How much is too much?
Health experts recommend that adults should consume less than 6g of salt a day.  To give you a clearer idea, one level teaspoon contains 6g of salt.  If you think you may be consuming too much salt, you are not alone.  Currently, the average daily intake of salt by adults in the UK is far too high - with the vast majority of people consuming over 9g of SALT per day.
Always read the label...
Regularly checking the nutrition information on food labels can help you to choose healthier options for your diet.  Salt often appears as sodium on food labels (6g of salt is equivalent to 2.5g of sodium).  All products will say how much sodium they contain on the label - so make sure you heck before you buy!

For pre-prepared foods, look at the amount per serving.  For snacks such as crisps or nuts check the per 100g information
This is A LOT of salt
1.25g of salt - 0.5g sodium or more
This is A LITTLE salt

0.25g of salt - 0.1g of sodium

Pass the salt
Adding salt to your food while you're cooking or at the table may seem like a hard habit to break.  If you find this difficult, you could try adding some mixed herbs or spices to give your food more flavour.  Your taste buds adapt surprisingly quickly to dietary changes.  Within a month you wont be able to notice the difference.
The salt reduction plan

Here are some easy ways to reduce your salt intake:
  • Try adding less salt to your cooking (e.g. when boiling vegetables, making casseroles, pasta sauces etc.,) - as you get used to the taste, cut it out completely.
  • Avoid adding salt to you meal at the table - taste it first and try adding herbs instead if you wish.
  • Watch out for salty snacks such as crisps and nuts and highly salted foods such as bacon, cheese, and other processed foods such as ready made meals and takeaways.
  • Eat plenty of fresh fruit and vegetables.  Aim for five portions a day.
  • Watch out for cooking sauces (especially soy sauce) as some of these are very high in salt.
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    More tips...
    Cutting down on salt gradually is the easiest way to con your palate! If you lower the amount of salt each time you cook you will soon find you need less and less to make it just as tasty.
    By using herbs and spices creatively and adding flavours like garlic, ginger or lemon grass, you ca very easily achieve great tasting healthy dishes without adding lots of sat.  With a bit of experimentation and flair, you can drastically cut your salt without even noticing that your doing so!!!!
    Banish the salt pot from your table you will be surprised how quickly your taste buds will adapt.
    Citrus fruits such as lemon and limes can add a zesty kick to fish, chicken and pork.  Use them as a marinade with olive oil and garlic or simply squeeze over their juices.

    Don't throw away your salt-free vegetable cooking liquid.  Use it for gravies, soups, stews and sauces for a salt free stock.
      
     

    FATS
    To stay healthy we also need some fat in our diets.  What is important is the kind of fat we are eating.

    SUGARS
    Sugars can occur naturally in food and they can be added to food.

    WATER
    In climates such as in the UK, we should drink about 6 to 8 glasses (1.2 litres) of water

    FRUIT & VEG

    Health Link.....

    		  
    		 
      Salts Sugars Fats Water Additives Fruit/Veg 5 aday herbs & spices juices & smoothies health links