It adds flavour to any dish, can make
insipid food taste better, has been used to stimulate taste-buds since ancient
times, and is essential for maintaining good health. Yes we’re talking about
salt – one of the most indispensable ingredients in our food.
But
did you know that having too much can be bad for you? Mainly because Sodium in
salt can raise blood pressure and increase the risk of heart disease and
strokes. This is why food experts suggest using restraint when it comes to
consuming salt.
What do experts recommend?
We should eat no more than 6g of salt per day, i.e. about 1 teaspoon. This is
the recommended amount when following a healthy diet that helps maintain a
healthy circulation and heart.
What foods are high in salt?
1 teaspoon of salt a day may not seem like much. But remember that this not
only includes the salt we add to cooking and salads, but also the salt already
available in everyday food, such as:
o Processed
food such as processed meat (sausages, corned beef), canned food, soups,
sauces, stock cubes, potato chips, popcorn, salty biscuits, tortillas, etc.
o Salted
nuts, pickles, olives
o Condiments
like barbecue sauce, soy sauce, ketchup, mustard
o Food
additives like MSG (found in Chinese food)
What can I do to reduce the salt in my diet?
You needn’t stop eating foods that contain salt, but it is a good idea to
reduce the amount you eat.
o Reduce the
amount of salt used in cooking.
o Do not add
salt to your food at the table. Remember that salt is an acquired taste, so try
to decrease this habit gradually.
o Limit
high-salt foods such as canned and pickled products, processed meats, and salty
appetizers.
How can I reduce the amount of salt in my cooking?
Salt
adds flavour to our meals; trying to stop salt suddenly will result in you and
your family not enjoying the taste, so slowly reduce the amount of salt that
you add to your cooking and make your low-salt recipes tasteful by:
o Using
spices like white or black pepper to enhance flavour
o Adding
richer flavours to your recipes like vegetables such as garlic, onions, ginger
and fresh pepper. Vegetables are naturally low in salt and rich in potassium,
which is important for a healthy circulation.
o Using
natural herbs such as parsley, basil, coriander, mint and thyme as much as
possible to season dishes and boost flavour
o Marinating
food using lemon and vinegar to enhance the flavour
Good to know:
When using stock cubes to add flavour to your cooking, like MAGGI bouillon
cube, avoid adding more salt while cooking or at the table, because it already
contains salt.
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