Low-Salt Diets (Junior Cert Home Economics): Revision Notes

Low-Salt Diets

Importance of Salt

• Salt helps maintain fluid balance in the body.
• Adults are recommended to consume no more than 6 g of salt per day (equivalent to 2.4 g of sodium).
• Many people exceed this limit; for example, Irish adults consume an average of 10 g or more daily, which can lead to health problems.

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Health Problems Associated with High Salt Intake

1. High blood pressure
2. Coronary heart disease
3. Stroke
4. Fluid retention
5. Kidney damage

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Reasons for Limiting Salt Intake

• Salt causes the body to retain water, which raises blood pressure.
• High blood pressure puts strain on the heart, arteries, kidneys, and brain, increasing the risk of serious health conditions such as strokes and heart attacks.

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Guidelines for Reducing Salt Intake

1. Avoid adding salt at the table:

• Use herbs and spices to flavour food instead.

2. Minimise salt during cooking:

• Use alternatives like black pepper, garlic, or fresh herbs.

3. Avoid processed foods:

• Examples include salty snacks, cured meats, and pre-packaged meals.

4. Choose low-salt alternatives:

• Products like LoSalt can be used as substitutes.

5. Read food labels carefully:

• Check for ingredients like sodium chloride (NaCl), monosodium glutamate (MSG), and sodium sulfites.
• Many foods that do not taste salty are still high in sodium.

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Key Insight:

• According to the Irish Heart Foundation:
  • 70% of dietary salt comes from processed foods.
  • Only 10% is naturally present in foods, and 20% is added during cooking or at the table.
  • It is important to check food labels to avoid excess salt consumption.