Some of the saltiest options were pasta salads, containing up to 3.51g of salt per portion - providing more than half the recommended intake of 6g a day! Of the 270 salads surveyed, one in ten contained more salt than a McDonald's Big Mac. Only six contained less salt than a packet of crisps. Although data is not readily available in South Africa, similar results are expected.
"Many health conscious people choose salad as a convenient lunch and it is of concern that good options such as these contain high levels of hidden salt," says Shân Biesman-Simons, Registered Dietician and Director of Nutrition and Education at The Heart and Stroke Foundation SA.
"A high salt intake is linked to high blood pressure which in the long term can lead to serious consequences including stroke, heart attacks and heart failure. Individuals need to take the onus upon themselves to watch their salt intake and the food industry should ensure that their products contain less salt, thus allowing the consumer access to healthier products", she says. "By choosing food including salads that are lower in salt you are highlighting the fact that you as a shopper are aware of salt and its dangers".
As nutrition information is not always available in South Africa, it is not easy to tell how much salt is in your salad. However, high levels of hidden salts are often lurking in salad dressings and in tempting toppings such as bacon or cheese. Here are a few tips to cut down on salt in salads:
• Have chicken, tuna, chickpeas or beans instead of salty toppings such as ham, bacon or cheese.
• An all-vegetable salad is also an excellent choice, but cut down on pickled vegetables such as olives or gherkins.
• Ask for salad dressings to be served on the side and use them sparingly.
• Make your own salad dressing using olive oil, lemon juice, pepper, balsamic vinegar, and herbs instead of commercial dressings.
• If you choose to buy salad dressings, some brands may be high in salt, so read food labels and choose lower salt ones - the Heart Mark is a good guideline as it sets a limit for sodium (salt).
For more information and results from the study, go to
www.actiononsalt.org.uk/media/press_releases/salad_2010/salad_survey_2010.html
The Heart and Stroke Foundation South Africa is a community-based organisation established to reduce the incidence of heart disease and stroke in the population of South Africa by providing education and supporting research. For further information visit www.heartfoundation.co.za.
