Numerous studies have found that excess dietary salt is closely linked to raised blood pressure, which can lead to cardiovascular and cerebrovascular diseases.
The good news, say experts, is that eating one less teaspoon of salt per day can lessen the risk of stroke by 25 percent and heart disease risk by 17 percent -- and the effect will increase over time.
So how can you lower your salt intake? Going easy on the salt shaker is the most obvious option, but you should also watch out for 'hidden' sodium in other dietary sources. These sneaky culprits are the biggest roadblock to a low-sodium diet because we're often unaware that they're laden with salt. These include:
'Hidden' sodium sources
- Pickled foods
- Cured foods such as sausages, ham, bacon and smoked fish
- Salty snacks such as crisps
- Foods canned in brine
- Canned soups
- Instant noodles and frozen dinners
- Cheeses
- Sodium-laden condiments (such as soy sauce) and flavoring packets
- Barbecue sauces and salad dressings
- Additives such as monosodium glutamate and preservatives
In short, you should limit your consumption of processed and pre-prepared foods as sodium is added not just for flavor but also as a preservative to extend shelf-life. That doesn't mean you have give up all convenience foods, though -- just take time to check the food labels for terms like "low salt", "low-sodium" or "no salt added" for healthier options.