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Health risks associated witha diet that is high in salt.Ruth Charles,Dietitian.INDI Member 190.07/10/13
Salt Where is salt found? 75% from processed foods 15% found naturally in foods 10% added in cooking or at the table 1% from tap water. Why is sodium/salt added to food? For flavour, texture and binding ofprocessed meats. Improves colour, helps preserve food,prolongs shelf life. Sometimes salt is fundamental to makingthe food.www.nutrikids.ie
15 million persons worldwide die annually of CVDs These could largely be prevented by reducing theprevalence of major risk factors Risk factors: genetics, environmental factors, age, race,ethnicity, salt intake, BMI, alcohol, physical inactivityand dietwww.nutrikids.ie
Other Effects of SodiumIntake Heart mass: Left ventricular mass Platelet (clotting) reactivity increases A lower-salt diet reduces aortic stiffness Increasing fluid intake of sugar-sweetenedbeverages Increasing prevalence of bronchial hyper reactivityand asthma in childrenwww.nutrikids.ie
Risk ONE - our lifestyles arekilling us!SLAN (2007) 60 % high blood pressure.Normal blood pressure below140/90mmHgBut for those with cardiovascular event,diabetes or chronic kidney disease aim is130/80 mmHg.www.nutrikids.ie
Risk TWO – The Environment In primitive communities –obesity rare – salt intake low –hypertension almost unheardofwww.nutrikids.ie
Risk THREE – We need tochange the landscape !“What is provided is what iseaten,So what is provided has tochange”Ref : Lean, BritishMedical Journal 2006.www.nutrikids.ie
Risk FOUR – ManageMedication AND Lifestyleboth are critical for effectivetreatment.These changes include : eating a healthier diet with less salt, drinking alcohol in moderation making time to exercise quitting smoking losing weight.www.nutrikids.ie
Alcohol in moderation1SD 70caloriesLow risk weekly guidelines for adults are:up to 14 standard drinks (980 kcals)in a week for women, andup to 21 standard drinks (1470kcals) in a week for men.www.nutrikids.ie
Risk FIVE - Modest weightreduction lowers BP 3kg weight loss average decrease of 7/4mmHg 12kg weight loss decrease of 21/13 mmHg Benefits not only for blood pressure management,but for associated risk factors,insulin resistancediabetesdyslipidaemia.www.nutrikids.ie
Risk SIX – more natural sourcesof potassium & calciumCombination of factors:Fruits and vegetables that are richin anthocyanins:Blueberries, blackberries,blackcurrants, raspberries,strawberries, aubergine, tomatoesand blood oranges.Flavinoids present in tea, fruitjuice, red wine, and dark chocolateare already known to reduce therisk of cardiovascular disease.Natural potassium rich foods: fruit,veg and dairyMilk peptideswww.nutrikids.ie
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Risk SEVEN – Reduce to 6gSalt / day Clear and causal relationship Reduced salt intake from 10g to5g for one month and experiencedan average fall in systolic bloodpressure of 7 mm Hg. Significant reduction in the saltcontent of processed food isnecessary.www.nutrikids.ie
EIGHT - Shopping & Cooking Avoid crisps, popcorn, salted nuts, anchovies, smokedfish, bacon , rashers, ham, pepperoni, salami, readymeals. Read labels - cheese, soups and sauces, bread,breakfast cereal. Buy lower salt versions of stock cubes andseasonings like soya and Worchester sauce. Choose no-added salt tinned foods. Buy tuna or salmoncanned in olive oil or spring water rather than brine Add little or no salt when cooking. No salt to water ! Adapt recipes and flavour food instead with blackpepper, herbs, garlic, spices or lemon juice. Have the black pepper grinderon the table, no salt.www.nutrikids.ie
NINE – read food labels (GDAs)www.nutrikids.ie
Salt levels in meal IngredientsFoodSalt (g)100g smoked salmon100g grilled salmon4.71.310 olives in brine1.128g Feta28g Cheddar28g Emmental1.00.50.328g soy sauce28g instant gravy granules28g tomato ketchup28g Wholegrain mustard28g chilli & tomato relish5.04.41.11.10.3www.nutrikids.ie
Meal planning basicsFresh food, not processedLow fat dairy is goodRed and blue fruit andvegetablesNatural food sources ofpotassiumGarlic, herbs, spice andpepper are goodwww.nutrikids.ie
www.nutrikids.ie . Meal planning basics Fresh food, not processed Low fat dairy is good Red and blue fruit and vegetables Natural food sources of potassium Garlic, herbs, spice and pepper are good www.nutrikids.ie . Title: identify the health risks associated with a diet that is high in salt.
