Fact: Most South Africans eat more salt than the World Health Organisation’s (WHO) recommendation of 5g a day (1 teaspoon). In fact, they consume close to double that – around 11g a day! Most of it comes from processed food – bread is the biggest culprit – which contains huge amounts of hidden salt that’s added during the manufacturing process. Other processed foods which increase your salt intake include hard margarine, and processed meat like sausage and polony.
5g might not sound like much, but if you eat two sandwiches with processed cheese and meat during the day, you’ll basically have consumed your daily limit of salt – and that’s not even taking into consideration the salt you have in any other meals.
So how can you cut down on salt in sandwiches?
- Some breads are lower in sodium* than others, so check the nutritional label or ask the baker if you aren’t sure which breads are better. Look out for the Heart Mark logo on certain breads, as this can help you quickly identify breads that are lower in salt. * Sodium is a mineral that makes up 40% of salt. If it’s consumed in excess, it can increase blood pressure.
- For tasty, low-salt sandwich fillings, go for home-cooked chicken, boiled eggs, avocado, rocket and fresh vegetables. If you can’t resist cold meats, check the label first and go for the low-sodium option.
- Only use a thin layer of soft tub margarine on your bread, and look out for Heart Mark approved soft tub margarines, as these are also lower in salt (sodium).