myFM: Salt

by Lianne Phillipson March 23, 2023

myFM: Salt

“Canada is one of 65 countries that received a two out of four on the score card by having “voluntary measures to reduce sodium.”

Although salt is a necessary component of the human diet, excessive use of it raises the risk of stroke, heart disease, and early mortality, among other problems.

WHO advises against exceeding the daily recommended intake of salt by more than five grams, or one teaspoon. The average salt consumption across the world, however, is thought to be 10.8 grams, more than twice as much.

To cut back on salt, it's important to avoid foods that are high in salt. Here are some common culprits:

  1. Processed foods: Most processed foods, including canned soups, frozen dinners, and snacks, are high in sodium.
  2. Fast food: Fast food is notorious for being high in sodium, so it's best to avoid it as much as possible.
  3. Condiments: Many condiments, such as ketchup, mustard, and soy sauce, are high in sodium. Look for low-sodium alternatives or use them sparingly.
  4. Cheese: Cheese is a tasty addition to many meals, but it's also high in sodium. Choose lower-sodium options or use cheese sparingly.
  5. Deli meat: Deli meat is often high in sodium, so if you enjoy sandwiches, consider making them at home with fresh ingredients.
  6. Bread and baked goods: Bread and baked goods, such as muffins and bagels, can be high in sodium. Look for low-sodium options or make your own.
  7. Pizza: Pizza is often high in sodium due to the cheese and processed meats. Consider making your own pizza at home with fresh ingredients.
  8. Sauces and gravies: Many sauces and gravies are high in sodium. Look for low-sodium options or make your own.

It's important to read food labels and choose low-sodium options whenever possible. 

Eating homemade meals can be part of a healthier overall diet. When you make your own food, you're more likely to eat a balanced, nutritious diet that's low in salt.

Overall, making foods at home is a great way to avoid added and hidden salt, and can help you make healthier choices.

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