SKIP THAT SALT Published on 23rd September, 2011
High blood pressure (BP) or hypertension is the leading cause of death in developing as well as in developed countries. More than six million South Africans suffer from hypertension, translating into one in every five persons.
Hypertension is a 'silent killer' and a major risk factor for heart disease and strokes.
Sodium, essential for our bodies, but which we overuse in our daily diets, is widely acknowledged as one of the main causes of hypertension in sufferers.
Numerous international and some local research studies have illustrated the benefits of reducing salt intake. A study done in 2010 in urban, developing communities surrounding Johannesburg, revealed that the majority of persons in these communities have a higher intake of salt than the current required daily allowance (RDAs). One of the most important findings of the study was that salt intake was not only associated with BP measured on the arm in the usual way, but was even more closely related to BP measured in areas near the heart (central BP) which is the BP that causes heart damage.
“This study has important implications for us,” says Professor Angela Woodiwiss, one of the co-authors of the study, and Professor of Physiology at the University of Wits. “Salt intake is a modifiable risk factor for heart disease. We can actively do something about this - by reducing our salt intake we will see a direct benefit in lowered blood pressure readings.”
“Reducing our salt intake is one of the most effective actions we can take in fighting hypertension in South Africa,“ Woodiwiss stresses. “If we could achieve a population-wide decrease in salt intake, we could reduce heart disease at a population level by decreasing the BP close to the heart. We can save more people dying from heart attacks and strokes by reducing salt intake. In addition, we could bring about a phenomenal improvement in public health at a substantially lower cost to the country.”
The recommended required daily allowance (RDA) of table salt is 6 grams per day, yet the South African diet has been shown to be very high in salt, up to 9.8 grams per day, according to a statement by Health Minister Dr Aaron Motsoaledi published in Business Day recently.
Dr Motsoaledi also highlighted the fact that most of our daily salt intake came from processed food, rather than the salt we add to our food at table. In addition, some South African foods which form part of our staple diets, such as bread, have been shown to have a high salt content.
We need to become aware of the high sodium levels in food that we consume on a daily basis, such as:
- bread
- breakfast cereals
- savoury biscuits and snacks
- rusks
- packet soups
- stock cubes
- gravies, sauces and marinades
- processed cheese
- tinned food
- ham
- bacon
- corned beef
- salami
To improve the taste of your food use lemon juice, herbs and spices as alternative seasoning.
Heart Awareness Month
September is Heart Awareness Month and on 29 September countries around the world collaborate to create awareness of World Heart Day and the devastating effects of heart disease.
World Heart Day is a reminder to every adult over 18 years of age to take action by having his/her BP reading taken. Remember that your blood pressure is only under control if it is 140/90 mm Hg or below. Any reading above that can lead to serious problems such as organ damage.
The good news is that high blood pressure doesn't have to be a death sentence; you CAN beat it.
Start today by making a few small changes as often as you can. Start by becoming aware of how much sodium you are including in your diet, and reduce it as much as you can.
Get your blood pressure tested and take action today.
Health Tips
- Drink lots of clean, safe water – important for dissolving certain nutrients
- If you drink alcohol, drink sensibly - 1 drink per day for women, 2 drinks per day for men
- Eat plenty of fruits and vegetables for their fibre, micronutrients and antioxidants
- Try and eat a diet which includes less total fat and which is low in saturated fat
- Regularly use low-fat dairy products
- Have a higher intake of high-fibre wholegrain foods
- Use sugar and sugar-containing foods and drinks sparingly
- Avoid intake of beverages with high caffeine levels, - 1 - 2 cups of coffee per day will not increase your BP
- If you smoke, quit – find a programme that will help you stop
- Exercise regularly – at least 30 minutes a day
- Reduce stress -- try to avoid things that cause stress for you. You can also try meditation or yoga.
- Stay at a healthy body weight -- find a weight-loss program to help you, if you need it.
For more information, visit www.hypertension.org.za
About the Southern African Hypertension Society
The Society is managed by a concerned group of Southern African health professionals who are experts in the field of hypertension. The Southern African Hypertension Society was founded in 1977 by a handful of concerned health professionals, a number of whom are still active in the Society today. It is a professional society open to all who work in the health and education sectors with an interest in hypertension, the related risk factors and target organ damage; and for people suffering from hypertension or who have friends or loved ones suffering from hypertension. The Society has held 16 biennial conferences with the purpose of achieving the objectives of the Society’s members, and the 17th congress will be held in March 2012 in Cape Town. The Southern African Hypertension Society is affiliated to the World Hypertension League.
Issued by:
Lindy Goodfellow
Jibba-Jabba Communication
Tel: 083 442 5557
E-mail: lingoodfellow@gmail.com
On behalf of the Southern African Hypertension Society
Contact person:
Carolyn Ackermann, CMP
Project Manager
Scatterlings Conferences and Events
011 463 5085
082 223 1338
References available on request
