Download further information about women`s health

Published August 2010
Salt and Women
What is salt?
Salt is a substance made up of sodium and
chloride. Both are essential for life but in very
low quantities. Sodium chloride has excellent
preserving properties and is commonly used in
foods to extend shelf life. However, since the
introduction of canning and refrigeration the
need for it has reduced. Salt is now, all to
often, added unnecessarily to our food by food
companies as a cheap source of flavour. This
has lead to us eating a lot more salt than we
need.
Daily Salt Figures
Daily maximum recommendation = 6g
Actual amount needed = 1g
UK Average Women’s Intake = 7.7g (men 10.2g)
Where is salt found?
Salt is hidden in many processed foods
including bread, breakfast cereals, sauces,
ready
meals,
processed
meat,
soups,
sandwiches and snacks. White bread is the
biggest individual source of salt in women’s
diet, making up 10% of total intake. While
some people do add salt to their cooking and at
the table, less than 25% of the salt we consume
is added in this way; most is hidden in the
prepared foods that we buy.
What effect does too much salt have?
Too much salt disrupts the
natural sodium balance of
the body which increases
fluid retention and blood
pressure. A high blood
pressure is defined as over
140/90 mmHg, although the
harmful effects begin at 115mmHg.
A high blood pressure is the biggest cause of
death in the UK through the strokes and heart
attacks that it causes. Reducing salt by 1g per
day is predicted to save 6,000 lives each year
and reducing salt to the recommended level of
6g is predicted to save 35,000 lives every year
in the UK.
Charity Registration No. 1098818
A high salt diet has also been linked to stomach
cancer, osteoporosis, kidney disease, obesity
and bloating. Osteoporosis and bloating are
particular problems for women.
Osteoporosis is a condition whereby bones
become thinner, increasing the risk of fracture.
Salt intake is the major factor controlling
calcium balance. Too much salt causes calcium
to leach from the bones resulting in bone
weakening and ultimately fracture.
Bloating is caused by water retention, which is
increased by a high salt diet. Many people with
water retention, including women with
premenstrual
water
retention,
find
considerable improvement in their symptoms
by reducing their salt intake.
What can you do?
The good news is that with simple changes to
your diet you can help to reduce you salt
intake and therefore your blood pressure and
other symptoms. Checking product labels,
choosing low salt options and cooking more at
home are all easy ways to reduce your salt
intake.
Eating more fruit and vegetables
will increase your intake of
potassium – this is a mineral
which helps to counteract the
effect that sodium has on
increasing water retention and
blood pressure.
Top tips
 Sodium is only a part of salt. If you find sodium
on a label you will need to multiply the figure
by 2.5 to get salt
 Don’t add salt when cooking or at the table; use
pepper, herbs, spices and lemon juice instead
 Rock salt, sea salt and garlic salt are just as bad
for you as table salt and should all be avoided
 Have regular blood pressure checks to monitor
your progress
For further information contact CASH
Email [email protected]
Website www.actiononsalt.org.uk