SALT - FAST FOOD

The theme for the project I am working on at the moment is unhealthy living relating to a poor diet. My main topic is SALT. Fast food is a big topic within this subject, below is information and facts I have gathered:

Eating too much salt can cause high blood pressure. High blood pressure can cause heart disease and other health problems.
University of Illinois (2008)


How much sodium is too much?

Health experts recommend 1,100 - 3,300 mg of sodium per day for healthy adults. Most people eat 2,300 to 6,900 mg per day. This is too much sodium. Some people are salt/sodium sensitive. African Americans, Hispanics, and obese individuals are especially sensitive to salt.

Controlling the salt in your daily diet can reduce the risk of high blood pressure. Check your blood pressure often. If it is high, see a doctor. High blood pressure is a reading of more than 140/85. If your blood pressure is normal, keep it that way. Exercising, eating less salt and fat, and keeping your weight down will help your blood pressure stay normal.

Salt/sodium can hide in many foods. One teaspoon of salt contains 2,000 mg of sodium. The following suggestions can help lower salt intakes:

Eat fewer salty snacks such as potato chips, nuts, cheese and pretzels.

Read the "Nutrition Facts" panel on food labels to see how much sodium you are eating.

Read the label. Look for the words, low-salt or reduced-sodium on products to replace those with high salt.

Use fresh or frozen vegetables instead of high sodium canned

Avoid pickled products like sauerkraut, deli meats, sausages and canned fish.

Use herbs and spices like garlic powder, thyme, oregano, and basil to flavor food and use less salt. Season meat with lemon juice, bay leaf, crushed red pepper and rosemary. Season chicken with sage, seasoned vinegar and ginger.

Limit the use of high-salt soy sauce, meat tenderizers, seasoned salt, and Worcestershire. Look for salt-free herb blends for cooking.

Many people have learned to reduce salt in their diets without missing the salty taste. You can too. Cut back on salt slowly, allowing time for your tastebuds to adjust. Replace the salty taste with another flavor.