I’m 45 and a heart attack almost killed me – a ‘silent killer’ was to blame
THE white bread in your lunchtime sarnie often contains more salt than a portion of McDonald’s fries or a bag of salted crisps.
The two slices account for around one eighth of an adult’s maximum recommended daily salt intake, and that doesn’t include the sandwich filling.
This week’s Salt Awareness Week has the message of “Shake The Habit!” as too much sodium can lead to high blood pressure, heart disease and stroke.
While we need some salt, the NHS says adults shouldn’t consume more than 6g a day which is about one teaspoon.
The British Heart Foundation has called for urgent action on the “silent killer” because Brits are eating far more than they realise as it is “hidden” in our foods.
A 40g slice of white bread contains around 0.36g of salt, so the two slices in a sandwich amount to 0.72g — more than the 0.62g of salt in a medium portion of McDonald’s fries.
Sonia Pombo, a registered nutritionist and campaign lead at Action on Salt, told Sun on Sunday Health: “Eating salt raises our blood pressure and high blood pressure is the world’s biggest killer, responsible for 60 per cent of strokes and 50 per cent of heart attacks.
“There is as much evidence for this as there is for smoking and the impact it has on lung cancer.”
Here, Sonia gives us the facts on salt . . .
How much should I be eating?
MOST of what we need can be found naturally in fruit, veg, fresh unprocessed meat and fish.
Recent government surveys found most of us in the UK eat 8.6g per day — about 40 per cent more than the 6g maximum we should be having.
Which foods contain salt?
IN the UK, most of the salt we eat is found in the processed and packaged convenience foods.
Salt is in everything from biscuits and bread to crisps and ham — with bread the biggest con-tributor of salt to our diets.
How can I tell if I’m eating too much salt?
MANY people do not realise they are over-consuming because there are few visible signs.
If you eat a salty meal, you may feel thirsty and bloated.
Your body’s reaction to salt happens very slowly over a lifetime, and that is why it is often referred to as the silent killer.
The only way to tell is to get your blood pressure checked at least once a year.
Are some types better for me?
DON’T be fooled into thinking that fancier types of salt are better for you.
Whether it’s pink, black, rock, crystal or flakes, they all have the same effect on your blood pressure as standard table salt.
How can I reduce the amout I eat?
CHECK packaging — it is getting easier.
Most foods now offer front-of-pack labelling — a traffic light system that tells you if something is high in salt (as well as fat and sugar).
Then simply swap your regular buys to a version with less salt.
If you check everything in your trolley, it could have a big impact on your health.
Try a low-sodium alternative or gradually reduce your salt until you are not adding any at all.
‘I had nagging tightness in my chest’
SLIMMING World consultant Gill Wilson, 45, lives with husband Steve, 56, in Swindon and suffered a heart attack in December last year.
She says. . . ”I WOKE up feeling a bit dizzy and was getting this nagging tightness in my chest.
I thought I had indigestion, but my family convinced me to go to hospital.
I needed emergency surgery. I had high cholesterol and severe heart disease.
I had three stents fitted then I had a single heart bypass and a further three stents fitted. I was finally discharged this January after a month.
My diet wasn’t too bad before, but my friends laughed because I would sprinkle so much salt on my chips it would end up all over the table.
I also added salt to roast potatoes and vegetables while cooking them.
I don’t add any salt now.
There are days when I feel very tired.
I used to do nearly 12,000 steps every day.
Now I’m lucky if I can manage 5,000.
It’s early days, but I’m hoping my new diet will keep me well for the rest of my life.”