Wednesday 28th march
TIP #65 CUTTING OUT SALT
Cutting out salt
Salt is a traditional flavour enhancer, but research suggests that a high salt diet could contribute to a range of disorders including high blood pressure. Suggestions include:
Don’t automatically salt your food - taste it first.
Add a splash of olive oil or lemon juice close to the end of cooking time or to cooked vegetables - it can enhance flavours in the same way as salt.
Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
Limit your consumption of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.
Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.
Iodised salt is best. A major dietary source of iodine is plant foods; however, there is emerging evidence that Australian soil may be low in iodine and this results in plants that are low in iodine. If you eat fish regularly (at least once a week), the need for iodised salt is reduced.
Avoid salt-laden processed foods, such as flavoured instant pasta, canned or dehydrated soup mixes, chips and salted nuts.
Margarine and butter contain a lot of salt but ‘no added salt’ varieties are available.
Most cheeses are very high in salt so limit your intake or choose lower salt varieties.
Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.
Use herbs, spices, vinegar or lemon juice to add extra zing to your recipe and reduce the need for salt.
& Deakin university