POLOKWANE – For some people, putting salt on their food before tasting it comes naturally when receiving a plate.
According to the Spruce Eats, salt is well known as a food preservative and flavoring agent and has been used to preserve food for many thousands of years. It is the most common seasoning but it also plays other, lesser-known roles in the food we eat as an essential nutrient, providing flavor and texture, and enhancing color.
However, eating too much salt can be bad for your health and the country’s biggest provider of heart disease medication is warning South Africans to cut back on salt as it could have a destructive impact on their cardiovascular system.
Nicole Jennings, spokesperson for Pharma Dynamics, says South Africa has the highest prevalence of hypertension in southern Africa, which is estimated to be 35%. “About 90% of patients are not adequately controlled. This includes patients who are undiagnosed, patients diagnosed but not treated, and patients who are treated, but not adequately so.”
Prof Pamela Naidoo, CEO of the Heart and Stroke Foundation South Africa (HSFSA) states that uncontrolled hypertension puts patients at an increased risk of heart attack, stroke, heart failure, pulmonary hypertension and kidney disease, which places an enormous burden on SA’s healthcare resources.
“There is a strong correlation between increased dietary sodium (salt) intake and elevated blood pressure. The South African and International Hypertension Guidelines recommend a reduced dietary sodium intake, together with a healthy diet and medication, as part of the treatment protocol for hypertension. The World Health Organisation (WHO) recommends no more than 5mg per person of salt per day, however many foods exceed that and the WHO estimates that the actual global dietary salt intake is almost double this, which is of concern,” remarks Naidoo.
According to Jennings, thousands of lives could be saved each year if salt consumption was curbed to help prevent hypertension in the first place. “Processed and packaged foods are responsible for most of the salt in our diet. Since people aren’t adding salt to these products themselves, they don’t realise how much salt they contain and the harm that it’s causing.”
Prof Naidoo reminds us that excessive salt consumption is known to drive hypertension. “Blood pressure that exceeds 140/90 is dangerous. We often advise the public to read food labels and to check for sodium levels, but in the rushed society we live in, many don’t take the time to do so and, when they do, it can be confusing,” she says.
In an effort to help the public to eat less salt, Pharma Dynamics and the HSFSA have launched a digital pocket guide that contains salt charts for various food groups, such as:
• grains and bakes
• savoury snacks
• spreads and dips
• dairy
• herbs and spices
• condiments
• meat and proteins, as well as,
• popular ready-made meals
The salt charts forms part of the popular Cooking from the Heart wellness and healthy recipe programme, which aims to get the nation eating smart for their hearts. Jennings says most people already know that chips and roasted nuts are high in salt, but it’s the “hidden salts” in processed food that consumers aren’t aware of.
“The salt charts address this issue and serve as a visual online tool, which can be downloaded and saved to mobile phones to make heart-healthy food choices easier when shopping.” The salt charts indicate which foods to avoid or limit based on the sodium (or salt content).
Some of these include:
• cheese, flavoured cream cheese and cottage cheese,
• tinned foods, especially those preserved in brine,
• stock powders or cubes, soup powders or tinned soups,
• marinades or marinade powders,
• olives and pickles,
• processed meat, such as polony or baloney, ham, salami, turkey, sausages, viennas
• take-outs, like burgers, fish and chips, crumbed chicken, pizzas and Chinese takeaway
• seasoning salts, like barbeque or chicken spice, and salty spreads, including margarine, butter and meat spreads,
• cured meat and fish,
• instant noodles with flavouring,
• Worcestershire sauce and soy sauce,
• crisps, salted biscuits and crackers, as well as ready-made popcorn.
How exactly does salt intake influence blood pressure? “Ultimately, it’s up to each one of us to stay on top of our blood pressure and to keep it where it needs to be by exercising and following a healthy eating plan. Knowing what food contains more or less salt, will help us to understand what is helping or harming the health of our hearts,” concludes Jennings.
Pharma Dynamics’ salt chart booklet can be downloaded free of charge from www.cookingfromtheheart.co.za
