Enjoy-iCare | Slow Your Salt Flow

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Tuesday, December 08, 2015 

under Health by Enjoy Team

Editor's Note: We at EnjoyShanghai are happy to bring you this series of health articles, published every Sunday, as a part of our partnership with health consultants and providers iCare and MSH China.


Sodium contributes to high blood pressure and increases the risk for heart disease, stroke, and kidney disease. Even if you have a light ninja hand with the salt shaker, you will get lots of sodium in processed or restaurant meals.


Scientists say limiting our sodium intake to recommended levels could reduce

new cases of coronary heart disease by 60-to-120 thousand per year. So how do we do it?


Salt consumption at home can be reduced by:

Not adding salt during the preparation of food

Not having a salt shaker on the table

Limiting the consumption of salty snacks

Choosing products with lower sodium content



Misperceptions on salt reduction:


 “On a hot and humid day when you sweat, you need more salt in the diet:” There is little salt lost through sweat so there is no need for extra salt even on a hot and humid day, although it is important to drink a lot of water.


“Sea salt is not ‘better’ than manufactured salt simply because it is ‘natural’.” Regardless of the source of salt, it is the sodium in salt that creates health concerns.


“Salt added during cooking is not the main source of salt intake.” In many countries, about 80% of salt in the diet comes from processed foods.


“Food does not need salt to taste good.” It takes some time for a person’s taste buds to adjust, but once they get used to less salt, one is more likely to enjoy food and notice a broader range of flavours.


“Food has no flavour without salt.” Whilst this may be true at first, taste buds soon become accustomed to less salt and you are more likely to enjoy food with less salt, and more flavour.


“Foods high in salt taste salty.” Some foods that are high in salt don't taste very salty because sometimes they are mixed with other things like sugars that mask the taste. It is important to read food labels to find out sodium levels.


“Only old people need to worry about how much salt they eat:” Eating too much salt can raise blood pressure at any age.


“Reducing salt could be bad for my health:” It’s very difficult to eat too little salt since there are so many everyday foods containing salt.



Resource: Healthy Lifestyle Magazine World Health Organization



Researchers suggest that food companies reduce the sodium in their

processed foods, and that consumers modify their eating habits. That

means doing more cooking at home, where you have control of the

salt, and exercising some more of that flighty self-control.


We know junk food is delicious, but there is such a thing as too much of a good thing.