On average we consume around 9-11g of salt a day per person.
The United Kingdom Food Standards Agency recommends that the daily consumption of salt should not be more than:
6 grams per day for adults,
5 grams for 7 – 14 year-olds,
2 grams for children aged 1 – 6 years
Six grams of salt is about one teaspoonful, it is believed to be an achievable target. Many experts I have spoken to believe this should be much lower — around three grams per day and that by cutting back to this amount we could really help to reduce our blood pressure and lose weight.
Reducing salt intake helps our bodies to release excess water and you can lose up to one kilo in just a few days just by cutting down on salt. If you are used to a diet high in salt, and decide to cut it back, do so gradually. If you reduce too quickly, you may trigger cravings.
There is no question that we need some salt to keep muscles and nerves working. But we can do this perfectly well on three grams a day.
Too much salt intake causes the body to hold on to water. This increases the volume of blood provoking the heart to work harder to push the blood around the body, which increases blood pressure.
Professor Graham McGregor, a cardiovascular expert from London, described the salt issue as a “major problem”.
“If we did reduce total salt intake by the recommended amounts, it would save approximately 30,000 heart attacks and strokes in the UK alone every year,” he said.
It is not always easy to see when we are eating salt as very often manufactures add lots of salt to readymade meals to give taste to poor quality ingredients; so it is always healthier to make your own as then you know what is in your food.
Most of the salt we eat comes from processed foods such as bread, ready-made meals, soups, and breakfast cereals. The body needs small amounts of sodium, which is found in salt, excessive amounts over many years can lead to several health problems.
Ask Alva
I am 61 years old, recent widow, mother and grandmother and I weigh 86 kilos. My height is 5’ 3”. I have a big stomach and I find walking difficult but I want to work hard to get fit to show my daughters I can still enjoy my life as they worry about me. Can you suggest a diet to reduce my weight? — Hessa
Well done for e-mailing me! You have a BMI of 33 so you really do need to start to lose some weight for your future good health. E-mail me at [email protected] for some exercises you can do sitting in a chair. Exercise is always the first step to getting slim, fit and healthy. You can also e-mail for a copy of my healthy eating plan ([email protected]). Speak to your pharmacist about taking Actrim and joining the free online Actrim Slimming Club; it is available in Arabic too if that is helpful. Many people in the Gulf eat too much oil and fat. If any readers would like to receive my newsletter with lots of tips to stay healthy it is available in English and Arabic and now goes out to 30,000 readers worldwide. E-mail to [email protected] to get yourself on the mailing list. — Alva
