Salt is one of the key components in our diets; without it our bodies would not be able to carry out regular metabolic functions or vital processes for growth, development and repair. However, what happens to us when we consume too much salt? You may have heard of salt/ sodium loading in extreme bodybuilding, where this mineral is used to increase the vascularity of athletes in competition or by adding more fluid volume to muscles to increase their size. This, when taken too extremes, has led to bodybuilders passing out on stage in severe cases, or led to high blood pressure or long term heart ailments. In the case of 'regular' people not competing in extreme bodybuilding however, a high level of salt intake may also do serious harm if consumed in large amounts over an extended period of time. Heart disease, stroke, dehydration, athersclerosis etc. are some examples of the serious health repercussions associated with excessive intake.
Interestingly, an article published by Food Matters Live this afternoon described how the salt content of ready-to-eat shop/restaurant/cafe bought salads have risen by 13%, a scarily high increase. Eating in order to look good is a goal that most of us have, however it is also vitally important to eat in order to nourish, protect and revitalise your body also, protecting from easily-preventable diseases that could affect us long term such as heart disease.
Read some of the easy ways below that I use to decrease the amount of salt I consume:
1. Being aware of diet quality.
A diet filled with processed or ready-to-eat shop bought foods is always going to be high in salt. By lowering your intake of processed carbohydrates such as white breads, wraps or shop bought sandwiches and replacing these with fresher foods higher in micronutrients, proteins and healthy fats you will be giving your body a break from an overload of daily salt consumption. Gradual swaps such as white bread for wholemeal, or caesar dressing for olive oil are simple yet effective methods in lowering your intake.
2. Spice it up
I am a huge lover of adding salt to everything I eat, and have established eating much less as a goal for myself over the next few months. What I find to really enhance the flavour of my foods is spices, fresh chilis or garlic for example. Adding thyme to roast potatoes, paprika to veg, turmeric to rice or fresh chili to scrambled eggs has been a successful intervention into my diet which has led me to ditching the salt shaker in most cases
. 3. Eat fresh
Meal prep is something that many of us struggle to find the time to do, however by making the time a few times a week to prepare snacks and meals here and there is an excellent way of not only keeping your diet on track, but also lowering your salt intake too. By having prepared meals with you, you are less likely to buy something processed from a local shop to satisfy hunger and get you through the day. You can add natural flavourings and spices as explained above to salads, cooked meat and fish and even on the go oats and fruit for example. Try adding cinnamon powder and seeds to your next porridge bowl and leave the salt to the side.
4. Be label aware.
You might be surprised the amount of salt added to many of your favourite snacks, even the sweetest products have heaps of salt added to most of them! Breakfast cereals, sauces, pasta sauces, cheeses, snack nuts, bran flakes, ready to eat pancakes, bottled vegetable juices are all big hits on the high salt content list. Reading labels and aiming for a maximum of 6g (one teaspoon) A DAY is what is recommended.
5. Avoiding meals that contain salty ingredients.
Straightforward and simple. If you are looking to lower your salt intake, then not choosing salty tasting foods and meals is your best bet. Cured meats, bacon, feta, anchovies, olives, tinned foods are all foods that won't do you any favours. Writing down or using the huge array of mobile apps out there to track your intake are great ways to keep you in the right place. I use MyFitnessPal daily to track my salt and macros, but apps that also are great for healthier food choices are FoodSwitch, Lose it! and Sugar Counter.
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If you need help with your diet or would like to speak about more ways to lower your salt intake that are personalised to you, then you can drop me an email by heading to the contact or book online tab pages of my website.
kristenstavridis@gmail.com
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