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Foods containing (too) much salt

anthrax

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Bacon
There is up to 1g of salt per rasher, so bacon is therefore best avoided altogether, especially by those with high blood pressure. Penelope Gilbert says: 'As long as its not smoked or cured, replace with fresh, unprocessed meat which contains as little as 0.1g salt per 100g.' Ham is almost as high in salt, so avoid it, too.

Baked beans
A typical serving of baked beans contains 1.25g of salt. HP baked beans, for instance, contain 2.5g salt per 200g (7oz) serving. Penelope Gilbert says: 'Even if you ate just half a tin of beans on two slices of bread, you'd be reaching your daily salt limit.' She recommends either home-made bean stew or vegetable stir-fry on rice, with lemon and herbs replacing salt.

Butter and margarine
Margarines such as Clover contain 1.75g of salt per 100g. Salted butter is not as high but one serving - the amount you would spread on one slice of bread - still contains 0.2g salt. Look for low-salt margarines such as Flora Low Salt, containing 0.75g salt, or buy low salt and unsalted butters. Even better, do without spread on your bread or toast, and cook with olive oil.

Cheese
As 100g of cheese can contain 1.5g to 3.5g of salt, try replacing high-salt cheeses such as cheddar and feta with mozzarella and cream cheeses, which are relatively low in salt. 50g/2oz Cheddar - a piece the size of a small matchbox or the amount you'd get in a cheese sandwich - contains 0.8g salt. 50g/2oz mozzarella cheese contains 0.7g salt. The same amount of feta cheese contains 1.8g salt, 50g Stilton contains 1g salt, and 50g cottage cheese contains 0.5g.

Children's food
Don't think that because food is aimed at children, it will be lower in salt. For instance, one pack of Dairylea Lunchables, a processed cheese snack, contains 3g salt. And a 205g tin of Tesco Spaghetti letters contains 2.5g salt.

Chocolate cake
Chocolate cake can contain up to 0.4g salt in every slice. 'People wouldn't normally think cake contains salt but desserts can contribute significantly to your salt intake,' says Penelope Gilbert. Unless you make your own, she recommends choosing carefully by studying the labels.

Cornflakes
Amazing as it may sound, cornflakes are saltier than seawater - while Atlantic seawater contains 2.5g salt per 100g, the equivalent of cornflakes or Rice Krispies contains 2.75g salt. Penelope Gilbert, who works with the pressure group, Consensus Action on Salt and Health, says: 'As healthier alternatives, we recommend Shredded Wheat and Puffed Wheat which has no added salt. You can also look out for low-salt brands of muesli.'

Digestive biscuits
A single digestive biscuit contains 0.25g salt - meaning that just four biscuits take up a fifth of your daily salt quota. Digestives stand out for their high salt content - most biscuits are lower in salt. Also try low-salt oatcakes.

Instant Soup
Dried instant soups can contain up to 2.5g salt. 'Dried soups and noodles are highsalt foods, as are tinned soups,' says Penelope Gilbert. 'While fresh soups contain less, salt levels are still significant.' The best option, she says, is to make your own using herbs and lemon for flavour. A chicken and mushroom Pot Noodle contains 4g salt.

Pizza
A large pizza can contain up to 7g salt. Just one slice of thin and crispy pepperoni pizza contains 2.8g salt. For a low-salt alternative, make your own using herbs to bring out flavour.

Potato crisps
Potato crisps contain 0.5g salt in a 30g packet or more. For instance, Walkers salt and vinegar crisps contain 1g salt per 34.5g packet. 'A small bag of crisps will account for a tenth of your daily salt recommendation,' says Penelope Gilbert. However, brands such as Kettle Chips contain lower salt levels than the average, and some supermarkets now sell reduced-salt crisps.

Ready meals
Some ready-meals contain up to 7g of salt. 'The average preprepared meal is fairly high in salt because it is used as a preservative and to bring out flavour,' says Penelope Gilbert. She advises looking out for lowsalt options such as the Waitrose Perfectly Balanced Range, which contains no more than 0.3g sodium per 100g.

For example, Sainsbury's spinach and cheese lasagne contains 4.5g salt. Sainsbury's beef stew with dumplings: 5.75g salt - a full day's allowance.

Youngs Scottish salmon pie: 3.25g salt. A Tesco prawn mayonnaise sandwich: 3.2g salt - more than half the recommended daily allowance (RDA) and almost as much as a Big Mac and large fries at 3.5g salt.

Tesco vegetarian lasagne: 3.1g salt per 340g serving.

Findus Feeling Great Range. Beef sweet & sour: 2.75g salt per serving. Shrimp noodles: 3.5g salt per serving.

Sausages
Sausages contain 2.2g to 3g of salt per 100g. That means two sausages contain around 1.8g salt. Hot-dog sausages are even saltier, containing more than 1.5g salt per sausage. Salt is added as a preservative and for flavour, so it's hard to find low-salt sausages. Try replacing them with fresh meats such as chicken or fish.

Smoked fish
All smoked fish is high in salt, with your average 50g portion of smoked salmon containing 3.75g of salt, more than half the daily recommended salt intake. Instead of smoked fish, Penelope Gilbert suggests eating fresh fish which contains as little as 0.01g salt per 100g. A 125g/4oz piece of smoked haddock contains 2.3g salt - approximately a third of the RDA, while the same sized piece of fresh haddock contains 0.2g salt, less than a tenth of that.

Tinned veg and soups
Tinned vegetables and soups can contain anything from 0.75g to 1.5g salt per 100ml. As the average tin is 200ml, this means you can end up eating 1.5g to 3g of salt per tin. Heinz cream of tomato soup, for instance, contains 2g salt per 200g. 'Eat fresh vegetables and fruit as often as possible - they contain hardly any salt and are far more nutritious than the canned alternatives,' says Penelope Gilbert.

Tomato ketchup
A large portion of tomato ketchup contains 0.7g salt. Nutritionist Fiona Hunter suggests making your own ketchup, to the following recipe. Finely chop one clove of garlic and one small red onion and cook for two to three minutes in a little olive oil. Add 200ml can of chopped tomatoes and a pinch of sugar, bring to the boil, reduce the heat and simmer for 15 minutes or until thick. Place in a blender and puree until smooth. Transfer to an airtight container and store in the fridge until needed. Keeps for one week.

White bread
One slice of white bread contains 0.4g salt. That means if you have two slices of toast for breakfast and a sandwich at lunch, you will have had half your daily salt recommendation in bread alone.

And wholemeal bread is not a healthier option in this context. One slice has 0.42g salt. Cut down bread intake and replace it at breakfast with oatcakes, or look for low-salt breads in health food shops.


From Femail.co.uk
 
Anthrax you're killing my appetite here! lol j/k I know usually what tastes good is bad for you. And even worse are the masked products many think are safe.
 
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