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​Low Sodium Diets

Picture
High sodium intake has been linked with high blood pressure and this increases your risk of developing coronary heart disease. Not everyone is susceptible to high blood pressure through eating too much sodium (salt) but research estimates that 10-25% of the population are. In the UK Government’s Salt and Health Report 2003 salt targets were set at less than 6g salt per day for the adult population. They reported that 34,000 lives each year could be saved in the UK by halving the salt in our diets.

Sodium is found naturally in foods in low amounts such as meat, fish, vegetables and fruit. Sodium is present in our bodies and plays a role with potassium and chloride in regulating fluid balance and also important in muscle and nerve activity. It is present in all the body’s fluids especially outside the cells and in the blood. In the UK we are eating more than we need at around 9g salt per day.

Main Sources

The main source of sodium in the diet comes from the salt used in cooking and added at the table. Other main sources come from stock cubes, bottled or canned sauces, soups, smoked and cured foods, pickles, savoury snacks such as peanuts and crisps. Many processed foods contain high levels also such as baked beans, tinned vegetables, canned spaghetti, sweet biscuits, ready meals and pizzas. Salt is also found in staple foods like bread and breakfast cereals. Therefore being able to read food labels is essential when trying to cut down your salt intake.
Salt Targets
Age
Maximum salt allowed per day
1-3 years
 2g
4-6 years
 3g
7-10 year s​
5g
11 years and older ​
6g
Top tips to reduce your intake
  • Don’t add salt to your food or during cooking.
  • Flavour your cooking with herbs, spices, garlic and lemon juice.
  • Swap salty snacks for fruit and vegetables.
  • Limit highly salted foods such as bacon, cheese, takeaway and ready meals.
  • Choose a reduced salt version.
  • Use low sodium stock cubes, or ½ a cube for cooking.
  • Check labels on food, salt may be listed as ‘sodium’ on the label rather than salt. To convert sodium into salt you need to multiply the measurement on the label by 2.5.
  • The new food labels introduced by the main large supermarkets indicate on the front of the package the salt or sodium content. If highlighted in red this indicates the product is high in salt.

For more diet, health, food and fitness information visit www.weightplan.com

Tags: coronary heart disease, high blood pressure, low salt, low sodium, salt, salt allowance, sodium, tips​
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
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