Salt Awareness Week in the UK focuses on men’s health

It is a fact that South Asian men are genetically predisposed to heart disease – especially those that have a waist measurement of more than 90 centimetres (36 inches). Further, according to the United Kingdom National Diet and Nutrition Survey of 2010, men tend to eat more salt and less fruits and vegetables compared to women. This places them at even greater risk of dying prematurely from preventable cardiovascular disease.

Measure the amount of salt you add using a teaspoon and gradually try to use less in your cooking. Barkatali Kerai

Every year, the salt reduction charity Consensus Action on Salt and Health (CASH) organises Salt Awareness Week in the UK. This year it takes place between 21 – 27 March, with a focus on “Salt and Men's Health”.

“We all eat too much salt which leads to stroke and heart disease, and there is also increasing evidence that salt intake is linked to stomach cancer, osteoporosis, obesity and kidney disease” says Professor Graham MacGregor of the Wolfson Institute of Preventive Medicine, and Chairman of CASH. “People of South Asian descent are at increased risk of stroke compared to the average population. The fact that 90 per cent of South Asian men add salt when cooking shows how easy it would be to eat less salt and have a really positive impact on health”.

Salt Awareness Week is supported by a number of leading health charities in the UK, including the British Heart Foundation, the National Heart Forum, the Stroke Association, Diabetes UK, Cancer Research UK, the Blood Pressure Association, the Men's Health Forum, the National Obesity Forum, Asthma UK and Alzheimer's UK.

Why focus on men?

Check labels for added salt and choose vegetables canned in unsalted water when possible. Barkatali Kerai

Eating too much salt is linked with high blood pressure and strokes, which increases the risk of developing heart disease. South Asian men face a particularly increased risk of stroke, and it is predicted that people of South Asian background are 30 – 40 per cent more likely to die from heart disease compared to the general UK population.

In the UK, the average salt intake is 8.6 grams per day, which exceeds the maximum recommended level of 6 grams per day. Among men in the UK, an average of 10 grams of salt is eaten per day.

For most of the UK population 75 per cent of salt comes from processed foods, but more of the salt consumed by South Asians is added during cooking or at the table. Indeed, according to the 1999 Health Survey for England, 95 per cent of men of Indian, Bangladeshi, and Pakistani descent add salt to their cooking and 40 per cent “generally” add salt to their food at the table. In fact, 15 per cent of South Asian men add salt to their food without even tasting it first.

How to cut down on salt

Spices add flavour and can help you cut down on the use of salt in your cooking. Barkatali Kerai

Reducing your salt intake doesn't need to be difficult, and if done gradually over a few weeks, you won't even taste the difference! It takes about three weeks for your taste buds to adjust, and you will then start to prefer less salty foods. Consider childhood habits – if your children are exposed to salty foods, they are more likely to prefer salt-tasting foods in adult life, which increases their risk of developing stroke and hypertension in the future.

Remember that the maximum daily salt limit is 6 grams per day – just a teaspoon's worth! Here are some practical tips to help you cut down on salt:

• Don't add salt when at the table. If you remove the salt shaker, you may find that you don't miss it.
• Start to measure the amount of salt you add during cooking using a teaspoon and gradually try to use less.
• There is such an aromatic and flavourful array of spices in traditional cooking that you can reduce the need for salt. Experiment with different herbs and spices – adding less salt may help you savour the flavour of the other ingredients.
• Cut down on high-salt snacks such as crisps, chevda (Bombay mix), salted nuts, ganthia, chakdi and puri. Try crunchy fruits and raw vegetables with some low-salt dip or peanut butter.
• Check labels when buying seasoning mixes, sauces, soups, stock, snacks or accompaniments. A low-salt food has 0.3 grams (or less) salt per 100 grams of food.
• You will often find that sodium is listed on a food label, rather than salt. Multiply the sodium level by 2.5 to get the salt level: One gram sodium equals 2.5 grams salt. Sodium could also be listed in the ingredients as sodium bicarbonate or monosodium glutamate.
• Butter and ghee are both high in salt and saturated fat. Cut these out of your cooking by replacing them with olive or rapeseed (canola) oil.
• Avoid canned vegetables and pulses that contain added salt. Instead, choose those canned in water, or rinse canned vegetables before using them.
• Be aware that pickles and chutneys are usually very high in salt and oil.
• Choose recipes from among more than 50 recipes in the Nutrition Centre that show a green or amber traffic light for salt. For example, try Chicken and Potato Curry, Honey Baked Salmon or Mkluba.