Our bodies require some salt in order to function; however, consuming too much salt can be harmful and cause health problems, such as high blood pressure, stroke, and heart disease.
It is recommended that you consume no more than 1,500 mg (less than 1 teaspoon) of salt each day and that children consume no more than1,000 mg. No one should consume more than 1 tsp of salt per day as it can lead to health risks.
Common sources of salt:
• Canned or packaged items such as sauces, soups, stocks and vegetable juices.
• Frozen dinners, prepackaged rice and pasta mixes, cereals and seasoning mixes.
• Jarred food such as pickles, beets, relish and olives.
• Condiments and sauces such as ketchup, mustard, soy and other sauces.
• Processed meats such as pepperoni, sausage, deli meats, ham, bacon and other smoked meats.
• Baked products such as breads and muffins.
• Cheese, processed cheese and cheese spreads.
• Salted snack foods such as chips, crisps, crackers, pretzels and salted nuts.
To lower your salt intake, buy unsalted or low in salt food items as much as possible. Read the Nutrition Facts Table and compare products.
Any product that has less than 5% daily value for sodium is a low salt option. Any food option that has 15% daily value or more in sodium is considered a high salt option.
Flavour food with herbs and spices rather than salt.
Rinse canned vegetables, beans, peas and lentils before using them.
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