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Do you know the silent Killer@ Home? It's Salt.

What you can do
Indian adults are eating 3.2kg of salt each year. That’s over three times more than we need. Children also eat over three times more than they need – an alarming 2.2kg each year.

What you can do at home

Many people worry that food will lose all flavour without salt, however it only takes a few short weeks for your tastebuds to adjust. You’ll find you become more sensitive to the taste of salt in food, and you won't even notice you’re eating less of it.

There are also simple things you can do now to make sure you’re not eating too much salt.

Add something else
Rather than adding salt when you cook, use lemon juice, garlic, vinegar, or herbs and spices to add flavour. Avoid stock cubes, soy sauce, mustard, pickles and mayonnaise where possible, or at the very least, choose low salt varieties. Remove the salt shaker from your table as well to avoid adding salt to your and your family’s food.

Stick to fresh where possible
Remember to include a wide variety of fruit and vegetables, plain unsalted nuts and legumes and lentils in your diet. Try adding healthier options to your lunch box such as boiled eggs and salad, raw vegetable sticks with a reduced salt dip and fresh fruit pieces. You can also choose from the wide range of delicious Heart Foundation recipes, all of which help to reduce salt in your diet.

Check food labels
Reducing your salt intake can be as easy as switching brands and looking for products marked as ‘low salt’, ‘reduced salt’, ‘no added salt’ or ones that carry the Heart Foundation Tick. If you can’t see these labels, try to choose low salt foods (< 120mg/100g) or use the nutrition information to compare and choose the product with the least amount of sodium per 100g. Even foods like canned vegetables and baked beans can be high in salt, so make sure you check the nutrition information panel on the back or side of the package.

Know your foods
High levels of salt are often added to foods such as packet soups and sauces, pies, sausage rolls, sausages, chorizo, pizzas and ready meals so reduce the amount of these foods you eat. Try to only have takeaway and fast foods such as burgers, fried chicken and pizza as an occasional treat.

Limiting salty snacks like chips, pretzels, crackers and dip, and salted nuts to once a week will also help cut down the amount of salt you’re consuming. Make healthy snacks convenient by having fresh fruit pre-chopped, keeping low-fat yoghurt in the fridge, and healthy muffins in the freezer ready to be heated.

Source: WebMd, Indian Reasearch and Other internet research

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