Hypertension
<p><b>Save the salt, save your health</b></p>
<p><b>Skip the salt</b></p>
<p>How much salt is in your diet?</p>
<p>The South African Heart and Stroke Foundation says, “Our body needs salt to survive, but only in small amounts. So, the problem really lies in the amount that we are eating. Excessive salt intake is directly associated with raised blood pressure which may eventually lead to hypertension.”</p>
<p>Only about 20% of sodium intake comes from salt added to food during preparation or at the table. The rest is hidden in processed and animal-protein foods. Be more aware of your salt intake by taking note of this list of salt-heavy foods:</p>
<p><b>Smoked, processed and cured meats: </b>including ham, bacon, corned beef, frankfurters and sausage. Try to cut back on these foods, which often also have a high fat content, and use smoked or salt-cured meat products only in small amounts for flavouring. Also rather opt for chicken or lean cuts of meat when you have a choice.</p>
<p><b>Fish</b>: anchovies, tuna and sardines all have a high salt content.</p>
<p><b>Meat extracts and stocks:</b> meat extracts and stocks are packed with salt. To cut back on the salt you get from this food source, replace pre-produced stock cubes and granules with home-made stock and gravies. It's easy to make your own chicken stock simply by boiling the chicken bones with vegetables like carrots, leeks, onions, and celery.</p>
<p><b>Salted snacks:</b> including potato, tortilla and corn chips to pretzels, salted nuts, popcorn and crackers.</p>
<p><b>Sauces</b>: including your favourites like tomato sauce and barbeque sauce are usually packed with salt. Rather use spices, herbs and other seasonings, like horseradish (wasabi), Tabasco sauce, lemon juice and vinegar, to season foods.</p>
<p><b>Pre-packaged and frozen foods:</b> packaged mixes for sauces, gravies, casseroles, noodle, rice and potato dishes, oriental foods, spaghetti and pies. Get into the habit of checking the labels of ready-made meals; never eat more than a single serving size; and try to prepare your own meals at home, freezing it for later use.</p>
<p><b>How much salt do you need?</b></p>
<p>The American Heart Association recommends no more than 2 300 milligrams (mg) a day – no more than one teaspoon.</p>
