World Hypertension Day - take your blood pressure, reduce your salt

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Statistics show that there are about 130 heart attacks and 240 strokes daily in South Africa, meaning that 10 people will suffer a stroke and five people will have a heart attack every hour.

"It is vital that people know what their blood pressure is," says Dr Vash Mungal-Singh, CEO of the Heart and Stroke Foundation SA (HSF). "Because there are no obvious symptoms, many people walk around suffering from hypertension without being aware of it - that's why it's called the 'silent killer' and this puts them at a tremendous health risk."

Reduce salt as a first step

The HSF states that 80% of these cardiovascular diseases could be prevented through modified lifestyle behaviour. Besides eating a healthy diet, being physically active and stopping smoking, one of the most important things people can do to lower their blood pressure is to reduce their salt intake, as a high salt diet is one of the key drivers of hypertension.

On average, South Africans are consuming more than double the recommended amount of salt - which should be no more than 1 teaspoon of salt a day from all sources.

"Most people don't realise how much salt they are consuming, both at the table and hidden in processed foods," says Dr Mungal-Singh. "About 55% of the salt we eat is hidden in processed foods." The biggest culprits being bread, cereals, hard/block margarines, gravy and soup powders, meat products like sausage, polony and pies, meat and vegetable extracts and fast foods. One South African study showed that 80% of South Africans do not think they eat too much salt, whilst in reality 75% do.

Salt legislation & campaign

In 2013, the Minister of Health signed legislation to make salt reduction in the food industry mandatory, helping to achieve the government's target to reduce salt intake in South Africa by 2020. This makes South Africa the first country globally to legislate salt levels to help reduce the amount of salt that the public takes in from processed foods.

According to a new study released this week at the World Heart Federation's World Congress of Cardiology, South Africa's salt targets could reduce deaths from heart disease and strokes by 11%. The economic impact of this is enormous - the study estimates that the government will save approximately R536 million a year in health care subsidies and will save households approximately R42 million per year in health care costs.

To support the legislation, the HSF is leading the Salt Watch campaign, a national public awareness and education campaign to encourage South Africans to reduce their salt intake. Salt Watch is driven by a multi-sectoral coalition, supported by the national Department of Health and is a member of World Action on Salt and Health.

Choose less salty foods

The first step consumers can take to reduce their salt intake is to choose foods that contain less salt. Remember that more than half of one's daily salt is already in the food when one buys it. Using more whole foods and cutting back on processed foods will help to avoid hidden salt in foods. Consumers are also advised to look out for products with the Heart Mark, as these contain less salt.

The easiest way to reduce salt intake is to start using less salt whilst cooking and at the table. Always taste food before adding salt and only add a little at a time. Moreover, remember that one's taste buds can adapt to less salt in two to three weeks. If one is looking to add more flavour to food, use a variety of ingredients such as fresh or dried herbs, spices such as curry powder, vinegar, lemon juice or garlic to enhance the natural flavours of food.

Salty Facts

• Many so-called 'health foods' are high in sodium
  
• Most of the salt in one's diet is found in processed foods
  
• Bread is the single highest contributor to the total salt intake of South Africans
  
• The World Health Organisation sees hypertension as a bigger health risk than smoking
  
• A high-salt diet is a leading cause of high blood pressure and high blood pressure is the single most important risk factor for stroke
  
• A reduction of salt intake by 2 grams per day reduces cardiovascular events by 20%.

For more information, go to www.heartfoundation.co.za/salt-watch.