There is little information on the actual salt intake of Irish adult; however a typical British adult consumes on average 8.6g of salt per day. In the US, this figure is more like 10g per day. So we could assume that the average Irish person if likely to have similar levels – what it boils down to is that it is too much!
But what’s all the fuss about salt? Here are the salt facts:
Taking less salt lowers your blood pressure, which lowers your risk of heart disease and strokes. Research has shown that lowering salt intake is on a par with the health benefits of reducing cholesterol and stopping smoking. Research has shown that cutting daily salt intake by 5g could reduce strokes by nearly a quarter.
A good start to cutting down on your salt intake is not adding salt at the table at all – it may take a bit of getting used to but given a few weeks you won’t even notice it gone! Add other flavours to your food by adding different herbs and spices.
The biggest problem is cutting down the hidden salts that manufacturers add to food – get savvier about reading the labels and comparing different brands. Any manufacturer that is making attempts to cut down on salt in their foods should be supported!
Of course making your own is best, as you know exactly what goes into the mix. Try our recipe for Indian favourite, chicken jalfrezi:
Ingredients:
1 teaspoon cumin seeds
Vegetable oil
1 medium onion – chopped
1 Red pepper – chopped and diced
1 Green pepper – chopped and diced
1 teaspoon ground cumin
1/2 teaspoon chilli powder
1 tablespoon curry paste
3 chicken breast – chopped into cubes
1 tin of chopped tomatoes
Method:
In a heavy based saucepan or wok, heat the oil and add the cumin seeds until they crackle. Add the onion, peppers, cumin, and chilli powder, and fry until they are soft
Add the curry paste with 2-3 tablespoons of water, and cook for a few minutes. Add the chopped chicken and stir fry for 5 minutes.Add the chopped tomatoes and simmer for 30 minutes.
Serve with boiled rice – if it is a bit hot you can add some natural yoghurt.
By Cara Cunningham, Community Dietitian. For more information on diet and nutrition, please contact the Community Nutrition and Dietetic Service, HSE Dublin-Mid Leinster. Tel (044 ) 9353220 or email [email protected].
