5 ways to 5 grams
THESE five simple changes will help you to lower your daily salt intake:
Cut down gradually: Gradually add less salt to your favourite recipes – your taste buds will soon adapt.
Flavour meals: Use herbs, spices, garlic, ginger, chilli and lemon to flavour foods rather than extra salt.
Check food labels when shopping: This will help you identify those lowest in sodium (salt) and look out for the heart mark logo, which is an endorsement of the Heart and Stroke Foundation of SA.
Remove the salt shaker: Take salt and salty sauces off the table so that younger family members won’t develop this salty habit.
Eat more fruit and vegetables: The minerals in these, as well as whole grains, lentils, beans and low-fat dairy, help to lower blood pressure. Remember to drain and rinse canned vegetables and beans.
The World Health Organisation recommends limiting salt intake to no more than 5g per person per day, which is equivalent to 1 level teaspoon.
South Africans, however, cook with salty ingredients and add extra salt at the table, resulting in them consuming on average 8.5g of salt per day.
Other dietary and lifestyle changes you could make to prevent or reduce high blood pressure:
Drink less alcohol: Drinking too much alcohol can raise your blood pressure. If you drink alcohol, do so in moderation, which is no more than one drink a day for women and two drinks a day for men. One drink is a small glass of wine (120ml), a can of beer (340ml) or a tot of any spirits (25ml).
Move more: Aim for at least 30 minutes of moderate physical activity five times a week. Regular exercise helps to lower high blood pressure, reduces the risk of heart disease and stroke and helps to manage stress and release tension, among numerous other benefits.
Maintain a healthy weight: If you are overweight, even losing a small amount of weight may help lower your blood pressure and reduce the strain on your heart.
Avoid smoking and/or being present in a place where others are smoking. Smoking almost triples the risk of heart disease. It narrows blood vessels which increases blood pressure. | Heartfoundation.co.za