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​Low Sodium Diets

Picture
High sodium intake has been linked with high blood pressure and this increases your risk of developing coronary heart disease. Not everyone is susceptible to high blood pressure through eating too much sodium (salt) but research estimates that 10-25% of the population are. In the UK Government’s Salt and Health Report 2003 salt targets were set at less than 6g salt per day for the adult population. They reported that 34,000 lives each year could be saved in the UK by halving the salt in our diets.

Sodium is found naturally in foods in low amounts such as meat, fish, vegetables and fruit. Sodium is present in our bodies and plays a role with potassium and chloride in regulating fluid balance and also important in muscle and nerve activity. It is present in all the body’s fluids especially outside the cells and in the blood. In the UK we are eating more than we need at around 9g salt per day.

Main Sources

The main source of sodium in the diet comes from the salt used in cooking and added at the table. Other main sources come from stock cubes, bottled or canned sauces, soups, smoked and cured foods, pickles, savoury snacks such as peanuts and crisps. Many processed foods contain high levels also such as baked beans, tinned vegetables, canned spaghetti, sweet biscuits, ready meals and pizzas. Salt is also found in staple foods like bread and breakfast cereals. Therefore being able to read food labels is essential when trying to cut down your salt intake.
Salt Targets
Age
Maximum salt allowed per day
1-3 years
 2g
4-6 years
 3g
7-10 year s​
5g
11 years and older ​
6g
Top tips to reduce your intake
  • Don’t add salt to your food or during cooking.
  • Flavour your cooking with herbs, spices, garlic and lemon juice.
  • Swap salty snacks for fruit and vegetables.
  • Limit highly salted foods such as bacon, cheese, takeaway and ready meals.
  • Choose a reduced salt version.
  • Use low sodium stock cubes, or ½ a cube for cooking.
  • Check labels on food, salt may be listed as ‘sodium’ on the label rather than salt. To convert sodium into salt you need to multiply the measurement on the label by 2.5.
  • The new food labels introduced by the main large supermarkets indicate on the front of the package the salt or sodium content. If highlighted in red this indicates the product is high in salt.
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  • Home
  • Muscle Building
    • Transform Your Body in 90 Days
    • How to Build Lean Muscle Mass
    • The Mesomorph Body Type
    • The Ectomorph Body Type
    • The Endomorph Body Type
    • Eating for muscle gain
    • Nutrition for Bulking or Cutting
    • Muscle Building Supplements
    • Strength or Resistance Training
    • Post Workout Recovery Nutrition
    • How far will you go to achieve your goals?
  • Fitness
    • Personal Trainers and Fitness Instructors
    • Benefits of cardio workouts
    • Common Exercise Myths
    • How workout plans help you achieve your goals
    • Achieve your best body at 40+
    • Ways to burn more calories
    • How important is stretching?
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • Double your weight loss with a food diary
    • ​Walking to improve fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet for a Healthy Lifestyle
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Healthy Diet Swaps
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Guide to Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • What foods provide muscle fuel?
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Benefits of Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Healthy Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • Guide to UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • Understanding USA food labels
    • Understanding USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets: How to Lose Weight
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar or Low Carb Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Blog
    • iPhone Gym Training App: A Beginner's Guide
    • Best iPhone Gym App for Weight Loss
    • Gym for Busy Professionals
    • HIIT Training for Fat Burning
    • Gym Training for Core Strength
    • Gym Training Workout Before Work
    • Gym Training for Lower Body Strength
    • Gym Training for Stress Relief
    • Tips for Workout Consistency
    • Gym Training for Functional Strength
    • Full-Body Gym Training for All Fitness Levels
    • Gym Training for Women