{"id":9868,"date":"2022-10-20T16:03:22","date_gmt":"2022-10-20T03:03:22","guid":{"rendered":"https:\/\/blog.myfoodbag.co.nz\/?p=9868"},"modified":"2023-08-09T12:35:16","modified_gmt":"2023-08-09T00:35:16","slug":"pack-in-flavour-with-less-salt-the-heart-foundation","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2022\/10\/20\/pack-in-flavour-with-less-salt-the-heart-foundation\/","title":{"rendered":"Pack in Flavour with Less Salt, The Heart Foundation"},"content":{"rendered":"\n
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From fresh herbs to chilli oil there are plenty of different ways to boost the flavour of your meals without having to rely on the salt grinder. <\/h2>\n\n\n\n

The Heart Foundation provide us with the latest on salt<\/a> <\/a>.<\/p>\n\n\n\n

Salt in our food<\/strong><\/h2>\n\n\n\n

The salt found in packaged foods is often described as \u2018hidden salt\u2019 and is where most of the salt we eat comes from (around 75%). Almost every food found in a packet will contain some level of salt whether it\u2019s a sauce, loaf of bread or snack food. Interestingly, a product doesn\u2019t need to taste salty for it to add salt to your diet. You may be surprised next time you pick up a packet of biscuits to see how much salt (listed as sodium) some brands contain!<\/p>\n\n\n\n

How does salt impact heart heath<\/strong><\/h2>\n\n\n\n

For most adults, an ideal blood pressure is below 120mmHg systolic and 75mmHg diastolic1<\/sup>. <\/strong>These two numbers are a measure of the force your heart exerts on the artery walls each time it beats.<\/p>\n\n\n\n

The Heart Foundation\u2019s latest position statement\u00a0<\/a> recommends adults have less than 5g salt per day (2000mg sodium) to lower our risk of high blood pressure and heart disease2<\/sup>. It\u2019s easy to have more than this because the salt in the food we eat adds up quickly. New Zealand adults have on average around 8.5g salt per day.<\/p>\n\n\n\n

Why salt matters for all ages<\/strong><\/h2>\n\n\n\n

We can often think salt is something we need to think about as we age or if we\u2019re diagnosed with high blood pressure. But it\u2019s important from the moment a baby starts solid foods. Kids can develop taste preferences for salty foods and research now shows how blood pressure in childhood tracks into adulthood and increases the risk of heart disease3<\/sup>.<\/p>\n\n\n\n

Around 20% of adults in New Zealand live with high blood pressure4<\/sup>. Our level of risk can change throughout life so no matter your age \u2013 having less salt is important for us all.<\/p>\n\n\n\n

5 simple swaps<\/strong><\/h2>\n\n\n\n

Even some of the smallest swaps can make a big difference to your daily salt intake. For example, a reduced-sodium soy sauce contains around half the amount of the regular version. This is a great swap if you use this ingredient often.<\/p>\n\n\n\n

Here are five swaps to get you started:<\/strong><\/p>\n\n\n\n

  1. Choose egg or tuna in your sandwich instead of ham or salami.<\/li>
  2. Choose plain meat, chicken or tofu instead of meats sold in thick marinades.<\/li>
  3. Swap to veggie sticks or unsalted nuts instead of chips and crackers.<\/li>
  4. Swap from a standard soy sauce or chicken stock to a reduced-salt version.<\/li>
  5. Make your favourite takeaway foods at home like pizza, burgers or fish and chips.<\/li><\/ol>\n\n\n\n

    Pack in flavour<\/strong><\/h2>\n\n\n\n

    Eating a bit less salt doesn\u2019t have to mean less flavour. Salt often plays an important part in a recipe and helps to deliver flavour!<\/p>\n\n\n\n

    There are plenty of ways to boost the flavour of meals, such as:<\/p>\n\n\n\n