{"id":1695,"date":"2020-11-04T14:11:59","date_gmt":"2020-11-04T14:11:59","guid":{"rendered":"https:\/\/tghd.flipside-staging.com\/?p=1695"},"modified":"2023-02-28T16:14:27","modified_gmt":"2023-02-28T16:14:27","slug":"salt-awareness-week-how-much-is-too-much","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/salt-awareness-week-how-much-is-too-much","title":{"rendered":"Salt Awareness Week: how much is too much?"},"content":{"rendered":"

It\u2019s Salt Awareness Week – so what’s the deal with salt & how much is too much?<\/p>\n

Table salt (aka sodium chloride) is added to most processed foods, to add flavour as well as acting as a preservative. In fact around 75% of the salt we eat is from processed foods, such as many cereals, packet soups, processed meats, ready meals & snacks, like biscuits and crisps.<\/p>\n

The recommendation for adults is no more than around 1 tsp of salt a day (that’s 6g salt or 2.4g sodium). For kids, it’s much lower (max 1 to 5g salt depending on age).<\/p>\n

What\u2019s the recommended salt intake?<\/strong><\/h4>\n

Foods containing more than 1.5g of salt or 0.6g of sodium per 100g are considered high in salt.<\/p>\n

Why shouldn\u2019t we have too much?<\/strong><\/h4>\n

Having too much salt can lead to high blood pressure – which is linked to heart disease and stroke.<\/p>\n

Emerging research also suggests that our gut microbes could play an active role in this process. Some initial trials have found that some probiotics could have a small improvement for high blood pressure – BUT it’s early days & with the benefit being limited, it’s probably not worth your money at this stage.<\/p>\n

What about home-cooking?<\/strong><\/h4>\n

Now a small pinch of salt in your home-cooked meals is generally* no bad thing and sodium is an essential mineral for our body to function – so please don’t think you need to completely avoid sodium altogether. It really is all about balance!<\/p>\n

*there are some medical conditions that require really low intakes, so always follow your healthcare professional\u2019s advice.<\/p>\n

Here are some of my tips to help manage your salt intake.<\/strong><\/h4>\n
    \n
  1. \n

    Shake the habit: <\/strong>Replace your salt shaker with mixed herbs or mixed seeds for extra flavour & crunch.<\/p>\n<\/li>\n

  2. \n

    Take it slowly:<\/strong>\u00a0Reducing salt gradually over a few months allows your taste buds to adapt & become more sensitive to salt.<\/p>\n<\/li>\n

  3. \n

    Befriend the blender:<\/strong>\u00a0Instead of pre-packaged sauces, experiment with fresh vege, herbs & spices. Throw them in the blender for a quick & easy nutritious sauce in seconds.<\/p>\n<\/li>\n

  4. \n

    DIY snacks: <\/strong>Make your own snacks so you know exactly what you’re adding. Instead of salty popcorn, try adding cinnamon instead for a high-fibre snack without the added salt.<\/p>\n<\/li>\n<\/ol>\n

    My Cinnamon-Spiced Popcorn (in Eat Yourself Healthy & Love your Gut<\/em><\/strong><\/a>) in the picture is a great alternative to the shop-bought version – super simple and oh so tasty!<\/p>\n","protected":false},"excerpt":{"rendered":"

    It\u2019s Salt Awareness Week – so what’s the deal with salt & how much is too much? Table salt (aka sodium chloride) is added to most processed foods, to add flavour as well as acting as a preservative. 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