Easy ways to reduce salt
CUTTING DOWN ON SALT CAN HELP PREVENT HEART DISEASE AND MANY OTHER ILLNESSES
1 The easiest way to keep salt to a minimum is to look for products labelled “no-added salt”, “reduced-salt” or “lowsalt”. Choose products with sodium contents of 120mg per 100g or less. The majority of your diet should be made up of fresh food and food processed without added salt.
2 It is easier for your family to maintain healthy eating habits if you all have the same diet. Children should avoid adding salt to meals and parents should lead by example and not add any extra salt to their food either. Do not leave salt on the table.
3 They may not taste salty, but a lot of commercial breakfast cereals contain high levels of sodium and make a hefty contribution to daily sodium intake. Choose natural cereal grains such as oats, puffed rice, natural cornflakes or muesli. 4 Instead of using salt to season dishes, try using fresh and dried herbs, spices, curry powders, mustards, garlic, onion, lemon, lime, vinegars or fruit juices. They make tasty additions to your diet with all the added health benefits.
5 Keep takeaway foods and salty crisps and biscuits to a minimum. Make your own healthy homemade versions and serve low-salt rice crackers and rice cakes with a healthy dip such as hummus or guacamole.
6 Spreads we commonly eat on sandwiches and toast, such as peanut butter and yeast spreads, are high in sodium. Instead, use 100 per cent natural nut butters, hummus or avocado and try making your own healthy mayonnaise.