Easy ways to re­duce salt

CUT­TING DOWN ON SALT CAN HELP PRE­VENT HEART DIS­EASE AND MANY OTHER ILL­NESSES

Sunday Herald Sun - Body and Soul - - NUTRITION NEWS - BY LISA GUY

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.

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