Are you eating way too much salt? Based on the National Nutrition Survey 2018, 90% of adult Singaporeans exceeded the recommended daily limit (5g of salt or one teaspoon), consuming a whopping 9g of salt on average!
Besides raising your blood pressure level, a high salt diet can elevate your risk of stroke, heart disease, heart failure, and worsening kidney function. Prevention is better than cure! Here’s 5 tips to lower your salt intake.
Tip 1: Eat more fresh foods.
Tip 2: Check out the food labels.
Foods that are high in salt do not necessarily taste salty as they may contain sugars that can effectively mask the taste. The only way to find out the salt content is to read the Nutrition Information Panel (NIP) on the food labels.
Tip 3: Make healthier choices when dining out.
Did you know that it is very easy for you to exceed your dietary limit if you simply have two meals at the hawker centre? Just a plate of char kway teow contains 3.7g of salt, which already contributes 74% of the recommendation! What's more worrisome is that almost one in four Singaporeans eat out daily, a 5% increase from 2015.
Here’s how you can make eating out healthier!
Also, do minimise your consumption of fast food. A McDonald's Deluxe Breakfast will easily have 2.8g of salt, making up more than half of the recommendation.
Tip 4: Use less salt when you cook.
Tip 5: Consider taking non-effervescent tablets.
Did you know that each tablet of dissolvable (effervescent) vitamin supplement or painkillers can contain up to 1g of salt? You should switch to a non-effervescent tablet, especially if you have been told to monitor your salt consumption.