Look out for hidden salt, HFJ urges
THE Heart Foundation of Jamaica in observance of Salt Awareness Week from February 29 to March 5, urges Jamaicans to watch their sodium intake and look out for hidden salt.
Many people with high blood pressure find that cutting down on sodium lowers their blood pressure. Sodium is linked to high blood pressure, which increases the risk for heart disease and stroke.
The recommendation is to eat less than 2,400 milligrams (mg) of sodium per day. That’s one teaspoon of salt per day added to the diet. Most Jamaicans eat two to five teaspoons of salt per day, which adds up to 12,000 mg, which is too much.
Most sodium intake comes from using salt at the table. Table salt is about 40 per cent sodium.
TIPS TO REDUCE SODIUM INTAKE
To reduce the amount of sodium in your diet:
1. Avoid adding salt and canned vegetables to homemade dishes when cooking.
2. If you’ve already cooked your meals with salt, don’t place a salt shaker on the dining table.
3. Avoid processed foods like bacon, soy sauce, soup packets, and canned food.
4. Only use low-fat or skimmed milk, low-fat cheese and low-fat yogurt.
5. Don’t overuse condiments like ketchup, mayonnaise and mustard.
6. Avoid the frequent use of corned or salted foods, like salt fish, pig’s tail and corned pork.
7. Check the “Nutritional Information” label before buying a product to ensure that the sodium is less than 120 mg per serving.
8. Purchase only the low-sodium version of the foods you like.
9. When preparing meals, substitute salt for herbs and spices that are low in sodium like scotch bonnet, parsley and rosemary.
10. Sprinkle fresh lemon/lime juice over salads or vegetables.
11. Season meat ahead of time with fresh herbs, onion and garlic for flavour.
12. Avoid spices and seasonings with the word salt or sodium in the name.
13. Buy only fresh fruits and vegetables, as they contain less sodium.
14. Dry beans and lentils are also excellent low-sodium foods, but make sure not to add salt or other ingredients, such as salt pork, when cooking them.
FOODS TO AVOID
Her are a few foods to avoid:
1. Canned foods such as soup and sausages
2. Packaged foods like chips, cookies, crackers, ham, bacon, pig’s tail, salted beef and fish, smoked foods, salted nuts, onions and garlic salt, baking soda, meat tenderiser, soy sauce, and pickles.
The Heart Foundation of Jamaica is also urging people to visit them at 28 Beechwood Avenue to speak to a nutritionist for personalised nutritional tips or to get blood pressure checks done.
