How less salt means more life
JOHANNESBURG - Salt of the earth? Sure, but being salty could break your heart.
This Salt Awareness Week, the Heart and Stroke Foundation is calling a timeout on salty habits.
Turns out, most of us are sprinkling way more than the recommended 5 grams of salt a day.
This puts your heart, brain, and kidneys at serious risk.
This year's theme, '5 Ways to 5 Grams,' is more than a catchy slogan; it's a wake-up call.
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TimesLIVE
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Many of us reach for the salt shaker without a second thought, but health experts are sounding the alarm. According to the World Health Organisation (WHO), the recommended daily limit for sodium is less than 2,300 milligrams — just one teaspoon (5g) of salt. Yet most South Africans exceed this amount, often without realising it. Cari Erasmus, a registered dietitian from the Heart and Stroke Foundation SA (HSFSA) says we should monitor our salt intake. 'Monitoring your salt intake is crucial to managing sodium levels and maintaining overall health. Too much salt can have detrimental health effects over time, making mindful consumption essential,' said Erasmus. Erasmus adds that measuring exactly 5g of salt is challenging, especially when so many processed and packaged foods are already high in sodium. 'As a practical approach, it's best to be on the side of caution and use less salt when cooking, gradually adjusting to taste. Try the 'salt later' method whereby you add a small amount towards the end of cooking or at the table and always taste your food before adding more,' she advised. Excess salt consumption is not just a dietary concern — it's a major public health issue. The HSFSA warns that high sodium intake increases the risk of high blood pressure, a leading cause of cardiovascular disease (CVD), including strokes and heart attacks. 'Unfortunately, South Africans tend to consume more than the recommended daily amount, which significantly increases the risk of heart disease, kidney problems and even some cancers,' the foundation said. The foundation's team lead for nutrition science, Shonisani Nephalama, explains why sodium matters. 'When we consume too much sodium, it increases fluid levels outside our cells, raising blood volume and putting added pressure on the heart. Normally, the kidneys filter out excess sodium but a consistently high intake can overwhelm them, leading to high blood pressure and kidney damage,' said Nephalama. This year's Salt Awareness Week, which is from May 12-18 focuses on the theme '5 Ways to 5 Grams' aligning with the World Action on Salt, Sugar and Health (WASSH). The campaign is designed to empower the public with simple strategies to reduce daily salt intake and protect their heart and brain health. The CEO of the HSFSA, Prof Pamela Naidoo, says the goal is to spread awareness of salt's role in fuelling life-threatening conditions like strokes and heart disease. 'We want the public to know the truth about salt and the power of small behavioural changes. Every step counts and collectively we can make a powerful impact on national health,' she says. To help South Africans embrace a lower-salt lifestyle, the HSFSA is promoting five actionable tips: 1. Season smart — Gradually reduce the amount of salt in your cooking. Use herbs, garlic, ginger, lemon, chilli and spices to add flavour. 2. Taste before you salt — You might not need more salt than what's already in your food. 3. Read labels — Check sodium content on packaged foods and look for the HSFSA's Heart Mark logo. 4. Ditch the shaker — Removing the salt shaker from the table helps break the automatic habit. 5. Cook more at home — Home-cooked meals give you control over your ingredients and help you avoid hidden salt in restaurant or fast food. The foundation also encourages increasing intake of potassium-rich foods like fruits, vegetables, beans, lentils and low-fat dairy which help balance sodium in the body. 'Potassium promotes sodium excretion and relaxes blood vessels, which can help lower blood pressure,' says the foundation. The statistics are sobering. In 2021, CVD accounted for one in every seven deaths in South Africa. 'By supporting each other in adopting healthier habits, we can make a powerful impact. Every small step counts. By working together, we can save thousands of lives and significantly reduce disease and disability,' says the foundation.
IOL News
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Salty tastes, serious risks: how cutting back on salt can save your life
The World Health Organisation (WHO) recommends consuming no more than 5 grams of salt per day, roughly a teaspoon. Image: Monicore/Pexels Salt is the secret ingredient that brings our favourite meals to life. From the comforting aroma of a potjie stewing on the fire to the irresistible bite of ikota, South Africans love flavour, and salt often takes centre stage. But behind the savoury delight lies a silent threat that could be putting your health and even your life at risk. This May Measurement Month, health experts are calling on South Africans to take a closer look at their salt consumption. Hypertension (high blood pressure) is one of the leading health challenges in the country, yet many remain unaware of its dangers. A large proportion of those with hypertension in SA remain undiagnosed, with estimates ranging from 46% to 50% unaware, according to the Heart and Stroke Foundation, leaving them vulnerable to serious health complications. But what does salt have to do with this? A lot. Studies show that excessive salt intake is a major contributor to high blood pressure, which, in turn, significantly increases the risk of cardiovascular diseases (CVD), SA's second leading cause of death. But behind the savoury delight lies a silent threat that could be putting your health and even your life at risk. This May Measurement Month, health experts are calling on South Africans to take a closer look at their salt consumption. Hypertension (high blood pressure) is one of the leading health challenges in the country, yet many remain unaware of its dangers. A large proportion of those with hypertension in SA remain undiagnosed, with estimates ranging from 46% to 50% unaware, according to the Heart and Stroke Foundation, leaving them vulnerable to serious health complications. But what does salt have to do with this? A lot. Studies show that excessive salt intake is a major contributor to high blood pressure, which, in turn, significantly increases the risk of cardiovascular diseases (CVD), SA's second leading cause of death. Experiment with herbs, garlic, ginger, basil, and paprika to add flavour without relying on salt. Image: ArtHouse Studio/Pexels Here are five lifesaving reasons why reducing your salt intake may be the best health decision you make this year. Reduce the risk of cardiovascular diseases Eating too much salt raises your blood pressure, putting strain on your heart and blood vessels. Over time, this can lead to severe complications like heart attacks and strokes, two of the most common causes of death worldwide. In SA, CVD remains a leading cause of mortality. And the numbers don't lie: high blood pressure is responsible for nearly 13% of all deaths globally. By cutting back on salt, you can lower your blood pressure and, with it, your risk of heart disease, such as heart attack, stroke, heart failure, and various conditions like arrhythmias and heart valve problems( basically any heart problems). Reduce the risk of kidney disease Our kidneys play a crucial role in filtering excess fluids and waste from our blood. Too much salt disrupts this process, causing your body to retain water, which puts added pressure on your kidneys. Over time, this can lead to kidney damage or even kidney failure. Protect your bones from osteoporosis Excessive salt intake increases calcium loss through urine, which can lead to reduced bone density over time. This increases the risk of osteoporosis, a condition where bones become brittle and prone to fractures. For many South Africans, especially women over 50 years, who are at higher risk, a low-salt diet combined with calcium-rich foods like dairy, leafy greens, and fortified cereals can help maintain strong, healthy bones. Reduce your risk of stomach cancer Research has linked high salt consumption to an increased risk of gastric cancer. Salt damages the stomach lining and can contribute to the growth of harmful bacteria, such as Helicobacter pylori, which is known to cause stomach ulcers and, in some cases, cancer. Given that stomach cancer often develops silently and is diagnosed at advanced stages, prevention is crucial. Opting for fresh, whole foods rather than heavily processed, salty snacks is a simple yet effective way to lower your risk. Improve your overall quality of life High blood pressure, driven by excess salt, doesn't just increase the risk of life-threatening conditions, it can also reduce your overall quality of life. Symptoms like early morning headaches, nosebleeds, irregular heart rhythms, and vision changes can disrupt your daily routine. Left unmanaged, hypertension can lead to chronic fatigue, cognitive decline, and even dementia. The World Health Organisation (WHO) recommends consuming no more than 5 grams of salt per day, roughly a teaspoon. Yet, studies show that most adults consume double this amount, often without realising it. Hidden salts in processed foods like bread, instant noodles, and sauces are major culprits. How to start reducing your salt intake: Check the sodium content in packaged foods and opt for low-sodium alternatives. Preparing meals from scratch gives you control over how much salt goes into your food. Experiment with herbs, garlic, ginger, basil, and paprika to add flavour without relying on salt. Swap processed foods for wholesome foods like fresh fruits, nuts, or unsalted popcorn. Taste before you add salt. SA has made strides in addressing this issue; in 2013, it became the first African nation to pass legislation regulating sodium levels in processed foods. Setting limits for bread, margarine, and other staples. While this legislation has helped reduce overall sodium consumption, the fight isn't over. Many South Africans still exceed the recommended daily intake, highlighting the need for continued public awareness and individual responsibility.
