Resting heart rate. The average heart rate for a person at rest is 60 - 80 beats per minute. It is usually lower for people who are physically fit, and often rises as you get older. You can determine your resting heart rate by counting how many times your heart beats in one minute. The best time to do this is in the morning after a good night's sleep before you get out of bed. Maximum heart rate. To determine your own maximum heart rate per minute subtract your age from 220. For example, if you are 45, you would calculate your maximum heart rate as follows: 220 - 45 = 175. Target heart rate. Your target rate is 50 - 75% of your maximum heart rate. You should measure your pulse off and on while you exercise to make sure you stay within this range. After about 6 months of regular exercise, you may be able to increase your target heart rate to 85% (but only if you can comfortably do so). Certain heart medications may lower your maximum and target heart rates. Always check with your doctor before starting an exercise program. Note: Swimmers should use a heart rate target of 75% of the maximum and then subtract 12 beats per minute. The reason for this is that swimming will not raise the heart rate quite as much as other sports because of the so-called "diving reflex," which causes the heart to slow down automatically when the body is immersed in water. VO2 Max. Serious exercisers may use a VO2 max calculation, which measures the amount of oxygen consumed during intensive, all-out exercise. The most accurate testing method uses computers, but anyone can estimate V02 without instrumentation (with an accuracy of about 95%): After running at top pace for 15 minutes, round off the distance run to the nearest 25 meters. Divide that number by 15. Subtract 133. Multiply the total by 0.172, and then add 33.3. Olympic and professional athletes train for VO2 max levels above 80. A VO2 max equaling between 50 and 80 is considered an excellent score for overall fitness. For the average person exercising for fitness and health, this value is not necessary. To determine your maximum heart rate, subtract your age from 220. This number represents how many times your heart should beat per minute at its maximum rate. Multiply that number by 0.6 and 0.85 to determine the range of heart rate to strive for. Healthy people can build up gradually to sustain this heart rate for 30 to 45 minutes at least 3 times a week to build aerobic fitness. The health benefits of exercise depend more on regular activity than on pace, intensity, and heart rate.

What is dehydration? Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated. Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius (105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperatures make exercise difficult because the body and muscles are competing for blood. As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic performance. When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.
		PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATION
Body Water Lost Symptoms     1 % Few symptoms or signs of any thirst present; however, there is a marked reduction in VO2 max. 2% Beginning to feel thirsty; loss of endurance capacity and appetite. 3% Dry mouth; performance impaired. 4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite. 5% Difficulty concentrating, increased pulse and breathing, slowing of pace. 6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache. 8-9% Dizziness, labored breathing, mental confusion, further weakness. 10% Muscle spasms, loss of balance, swelling of tongue. 11% Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur. Dehydration can cause any or all of the following: • Increased heart rate (beats per minute) • Increased lactate acid in muscles (increased blood acidity) • Increased body temperature • Decreased strength • Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium and calcium, which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is therefore advisable to consume a supplement, which contains these added minerals, before any strenuous exercise. One such supplement that contains these electrolytes is a “sports drink.” Although these sports drinks can contain a combination of vitamins and minerals, they also contain simple and complex carbohydrates, predominantly simple sugars, which provide the athlete with an added amount of glucose. This glucose, which is converted by the body into fuel, can later be used to power working muscles. The carbohydrates that are found in sports drinks are designed, when used as directed, to help in performance, but do not play a direct role in hydration. The added nutrients, potassium, sodium, and calcium, along with the water content of the sports drink, are the determining factors in hydration. Exercise scientists, along with savvy marketers, have designed the newest product to conquer dehydration - fitness water. This new product has taken regular water and added minerals and vitamins, including those vital electrolytes, potassium, sodium and calcium. This new product targets fitness enthusiasts that want to protect against dehydration, but who are looking to keep their calorie count and sugar intake to a minimum, which can help with weight loss goals. Caffeinated drinks should typically be avoided before and during exercise. Caffeinated products increase urine output, which raises the amount of fluid loss. This fluid loss is exactly what we are trying to avoid. Many people drink caffeinated drinks before exercise to obtain extra energy. A suggestion to those who need “the extra energy”— avoid the caffeine and take a vitamin B tablet instead. The vitamin B tablet will give the extra energy desired, without the increased fluid loss. Another product to avoid, especially in relation to hydration, is alcohol. Alcohol, like caffeine, increases urine output, which increases fluid loss. Although most people will not consume alcohol just before exercising, it should be noted that a few drinks the night before a morning workout could have a large negative effect on hydration levels. If you’re planning on exercising the morning after consuming alcohol, drink plenty of fluids, including those necessary electrolytes. Taking in the required electrolytes, as well as satisfactory levels of fluids, will determine your hydration level. It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at least two percent of its fluid, and dehydration occurs. At any chance possible before and during exercise consume fluids to avoid the harmful consequences of dehydration.

Stroke is the interruption of blood to the brain. This may be due to blockage of a blood vessel in the brain or rupture of a blood vessel, causing bleeding in the brain or into the space surrounding the brain. The most common type of stroke is ischaemic, caused by a blood clot blocking an artery or blood vessel. The brain cells in the immediate area die and those in the surrounding areas are affected by the reduced blood flow. Once brain cells die, their functions die with them.

An estimated 150,000 people have a stroke in the UK each year.Stroke accounts for around 53,000 deaths each year in the UK. Stroke is the third most common cause of death in England and Wales, after heart disease and cancer. Stroke accounts for 9 per cent of all deaths in men and 13 per cent of deaths in women in the UK. Stroke has a greater disability impact than any other chronic disease. Over 300,000 people are living with moderate to severe disabilities as a result of stroke. The direct cost of stroke to the NHS is estimated to be £2.8 billion. The cost to the wider economy is £1.8 billion. The informal care cost is £2.4 billion. Stroke patients occupy around 20 per cent of all acute hospital beds and 25 per cent of long term beds. Stroke units save lives: for stroke patients general wards have a 14% to 25% higher mortality rate than stroke units. Each year over 130,000 people in England and Wales have a stroke. About 10,000 of these are under retirement age.

Stroke is influenced by different risk factors. Some of these – age, gender and family history – are beyond your control. However, you can substantially reduce your overall risk by making healthy changes to your diet and lifestyle.

TIA or transient ischaemic attack
A transient ischaemic attack (TIA) is often called a ‘mini stroke’. It is a powerful warning that a severe stroke may follow. The symptoms are identical to those of a full stroke, but disappear in a few minutes and last no longer than 24 hours. A TIA can appear hours, days, weeks or months before a full stroke but is more common within days or a few weeks. Just like full strokes, TIAs need emergency treatment and should not be ignored.

Warning signs
Stroke is a medical emergency. The longer a stroke remains untreated, the greater the degree of stroke-related brain damage. The warning signs of both stroke and TIA include:

• Sudden blurred or decreased vision in one or both eyes

• Numbness, weakness or paralysis of the face, arm or leg

• Difficulty speaking or understanding

• Dizziness, loss of balance

• Difficulty swallowing

• Severe headache.

High blood pressure
Blood pressure is a measurement of the force your blood puts on blood vessel walls as it travels through your body. High blood pressure is medically known as ‘hypertension’ and is one of the most important risk factors in stroke.

Normal blood pressure is around 120/80. High-normal blood pressure is between 120/80 and 140/90. If your blood pressure is consistently over 140/90, you have high blood pressure. The levels for normal blood pressure are a guide only. In general the lower your blood pressure, the lower your risk of stroke. Your doctor can talk to you about your blood pressure and risk of stroke and may recommend treatment if required.

You can control hypertension by reducing your weight, exercising regularly, eating a low salt, low fat and high fibre diet, and taking antihypertensive medication (if necessary).

Cigarette smoking
Smoking can increase your risk of stroke by increasing blood pressure and reducing oxygen in the blood. Seek advice on how to quit smoking by calling the NHS Free Smoking Helpline: 0800 022 4 332 Monday to Friday 9am to 8pm, Saturday and Sunday 11am to 5pm for guidance and support.

Diabetes
Diabetes can damage your entire circulatory system and is a risk factor for stroke. Type 1 usually occurs from a young age and is treated with insulin injections. Type 2 usually occurs from 30 years of age onwards and is treated with either tablets or, in some cases, insulin. Talk to your doctor about controlling diabetes if you are diabetic.

Other important risk factors
Other factors that can increase your risk of stroke include:

High cholesterol
High cholesterol is a contributing factor to blood vessel disease, which often leads to stroke. To reduce cholesterol in your blood, eat foods low in saturated fat. Choose lean meats and low fat dairy products. Your doctor may prescribe medication to lower your cholesterol but diet changes and exercise are still important.

Obesity
Being overweight or obese can increase the risk of stroke. Too much body fat can contribute to high blood pressure and high cholesterol and may lead to heart disease and type 2 diabetes. If you are unable to maintain your weight within recommended levels, ask a doctor or nutritionist for help.

Alcohol
Your risk of stroke may be reduced with moderate alcohol intake (one to two glasses a day). Excessive amounts of alcohol can raise blood pressure and increase your risk of stroke.
Diet and exercise
A diet low in fat and salt will reduce your risk of stroke. Eating a balanced diet of fresh foods (wherever possible) is recommended. Avoid processed or canned foods as they can be high in sodium, or salt. Check a food’s sodium content in the list of ingredients on the label (low salt food has a level of less than 120mg/100g).

A good balance between exercise and food intake is important to maintain a healthy body weight. People who participate in moderate activity are less likely to have a stroke. Try to build up to at least 30 minutes of moderate physical activity most days of the week. Talk to your doctor about an exercise program – people with high blood pressure should avoid some types of exercises.

Irregular pulse (atrial fibrillation)
You are more at risk of stroke if you have an irregular pulse due to the condition atrial fibrillation (AF). Your doctor can diagnose this condition and advise you on how best to manage this if it happens. If you experience symptoms such as palpitations, weakness, faintness or breathlessness, it is important to see a doctor for diagnosis and treatment.

Risk factors beyond your control
Stroke is influenced by some risk factors that are outside a person’s control. These include:

• Age – the majority of people who suffer from stroke are 65 years or older.

• Gender – men are at higher risk than women.

• Family history – a family history of cerebrovascular disease may make you more susceptible to stroke.

Statistics on stroke
Each year over 130,000 people in England and Wales have a stroke:

• One in three people die within a year of having a stroke.

• Stroke kills more women than breast cancer.

• Almost one in five people who experience a stroke are under the age of 55.

• Men are more likely to suffer a stroke and at a younger age.

Things to remember

• Stroke may occur due to blockage of a blood vessel in the brain or rupture of a blood vessel, causing bleeding in the brain or into the space surrounding the brain.

• Many strokes are avoidable and can be caused by unhealthy diet and lifestyle choices.

• Some of the major risk factors for stroke include high blood pressure, cigarette smoking and diabetes.

Stroke prevention

Strokes can be fatal but the risk can be reduced. Many stroke risk factors are lifestyle related, so everyone has the power to reduce their risk of having a stroke. Some stroke risk factors, such as gender, age and family history, can’t be controlled.

Lifestyle factors that increase your risk of stroke include high blood pressure, smoking, diabetes, high blood cholesterol levels, heavy drinking, a diet high in salt and fat and lack of exercise. You can reduce your risk of having a stroke by making a few simple lifestyle changes.

Causes of stroke
‘Stroke’ is a term used to describe the interruption of blood flow to an area of the brain. This can occur in the following ways:

• Haemorrhagic stroke – an artery may rupture and cause bleeding into the brain tissue.

• Ischaemic stroke caused by atherosclerosis – an artery may become blocked by progressive thickening of its walls.

• Ischaemic stroke caused by embolism – a clot blocks an artery and prevents blood getting to part of the brain.

The brain cells in the immediate area are killed because they are deprived of oxygen. The dead area that results from stroke is known as an infarct. Without prompt medical treatment, the area of brain cells surrounding the infarct will also die.

Risk factors
Some stroke risk factors can’t be controlled. These include gender, age and family history. However, many stroke risk factors are lifestyle related. Everyone can reduce their risk of having a stroke by making a few simple lifestyle changes.

Lifestyle-related factors that increase your risk of stroke include:

• High blood pressure

• Cigarette smoking

• Diabetes

• High blood cholesterol levels

• Heavy drinking

• High fat, low fibre diet

• Lack of exercise.

It has been reported that the use of some birth control pills may increase a woman’s risk of stroke, but the evidence is limited.

Reduce high blood pressure
High blood pressure (hypertension) is the most significant risk factor for stroke. Blood pressure refers to the pressure inside the arteries. Hypertension means that the blood is exerting more pressure than is normal or healthy. Over time, this weakens and damages blood vessel walls, which can lead to cerebral haemorrhage.
Hypertension may also cause thickening of the artery walls, resulting in narrowing and eventual blockage of the vessel (ischaemic stroke). In atherosclerosis (hardening of the arteries), the pressure of your pumping blood could ‘hose off’ debris from damaged artery walls. The circulating debris (embolism) can cause a stroke by lodging in and blocking a blood vessel of the brain.

Strategies to reduce high blood pressure include:

• Check your blood pressure regularly and know your numbers.

• Maintain a healthy weight for your height.

• Exercise regularly.

• Choose a low fat, high fibre diet.

• Reduce or eliminate salt from your diet.

• Limit your alcohol intake to two or less standard drinks per day.

• Stop smoking.

• Take antihypertensive medications to help control high blood pressure.

Quit smoking
Smoking can double or even quadruple your risk of stroke. Some of the chemical ingredients in cigarette smoke (such as nicotine and carbon monoxide) accelerate the process of atherosclerosis. Clots are more likely to form because smoking thickens the blood and makes clotting factors, such as platelets, much more ‘sticky’. Cigarette smoke forces arteries to constrict – a narrowed diameter makes it harder for the thickened blood to move through the vessels.

Strategies to quit smoking include:

• Seek advice on how to quit smoking by calling the NHS Free Smoking Helpline: 0800 022 4 332 Monday to Friday 9am to 8pm, Saturday and Sunday 11am to 5pm for guidance and support or see your doctor for information and advice.

• Decide on a strategy, such as ‘cold turkey’ or using nicotine replacement therapy.

• Keep a smoking diary so that you are aware of your smoking triggers (such as stress or boredom).

• Decide on a quit date.

• Ask your family and friends for support.

• Don’t be discouraged by a slip-up. If you smoke a cigarette, put it behind you and keep going.

Manage your diabetes
Diabetes is a chronic condition in which the body is unable to utilise blood sugar. A person with diabetes is around twice as likely to have a stroke as someone of the same gender and age who doesn’t have diabetes. This is because the high blood sugar levels contribute to the development of atherosclerosis. It is very important that diabetes be kept under control.

Strategies to reduce the effects of diabetes include:

• See your doctor regularly for check-ups.

• Monitor your blood sugar levels regularly.

• Maintain a healthy weight for your height.

• Exercise regularly.

• Choose a low fat, high fibre diet.

• If you are on medication, make sure you are taking it correctly.

Keep cholesterol levels in check
Cholesterol is a fat-like substance that is made by the human body. It has many essential roles to play, but it becomes a problem if levels in the blood are too high. Blood cholesterol contributes to the formation of a substance called atheroma, which sticks to artery walls and leads to atherosclerosis.

Strategies to lower blood cholesterol levels include:

• Have your blood cholesterol levels checked regularly by your doctor.

• Switch to a high fibre diet.

• Reduce your intake of saturated fats (commonly found in animal products).

• See your doctor for information and advice. Medications may be recommended.

Avoid heavy drinking
Some studies have indicated that drinking moderate amounts of alcohol (such as one or two standard drinks per day) can actually reduce the risk of stroke. However, people who drink heavily are three times more likely to have a stroke, regardless of their age. It is important to limit your alcohol intake.

Suggestions include:

• Limit your consumption to no more than two standard drinks per day.

• Have at least two alcohol-free days every week.

• See your doctor for information and referral if you are finding it difficult to limit your alcohol intake.

Eat a healthy diet
Various studies show that diet is an important risk factor in the development of stroke. Suggestions include:

• Limit or moderate salt intake.

• Choose fresh rather than processed foods.

• Increase your intake of vegetables, fruit and whole grains.

• Cut out or reduce sugary and fatty foods like cakes, lollies and junk food.

• See a dietitian who can help you plan a well-balanced low fat, high fibre diet.

Exercise regularly
A sedentary lifestyle increases the likelihood of obesity, high blood pressure and high blood cholesterol levels. These are all important risk factors for stroke.

Suggestions include:

• See your doctor for a check-up if you haven’t exercised for a while.

• Choose a range of activities you enjoy.

• Start your new exercise program slowly and only increase the intensity and duration as you become fitter.

• Exercise with a friend or join a team sport to add a fun social element to the activity.

• Remember to warm up and cool down.

• Contact a physiotherapist or gymnasium instructor for advice and information regarding appropriate exercise.

• Try to get moderate exercise for at least 30 minutes on (at least) five days of the week.

Things to remember

• A stroke interrupts blood flow to an area of the brain.

• Most stroke risk factors are lifestyle related, so everyone has the power to reduce their risk of having a stroke.

• Some stroke risk factors, such as gender, age and family history, can’t be controlled.

• Lifestyle factors that increase your risk of stroke include high blood pressure, smoking, diabetes, high blood cholesterol levels, heavy drinking, high salt and high fat diet and lack of exercise.

Salt

Salt is a chemical compound (electrolyte) made up of sodium and chloride. It is commonly used to preserve and flavour foods, and is the main source of sodium in our diet. A small amount of salt is important for good health – it helps to maintain the correct volume of circulating blood and tissue fluids in the body. However, most people consume much more sodium than they need for good health.

The kidneys are the main regulators of sodium levels in the body. Too much sodium can cause high blood pressure and many other health conditions. On the other hand, if sodium levels drop too low, the hormone aldosterone is released and this increases the amount of sodium held in the body by reducing the amount lost in urine. Excessive sodium loss is very rare, but low sodium levels in the body can be dangerous if not treated.

Many of us in the UK eat much more salt than we need
As part of its continued drive to reduce people’s risk of developing coronary heart disease, the Food Standards Agency has today published revised, voluntary salt reduction targets for industry to meet by 2012. More challenging targets for 2012 have been set for 80 categories of foods, to ensure the momentum in reducing salt levels is maintained by food retailers and manufacturers. The revised targets also reflect the Agency’s long-term commitment to reducing the daily average population intake of salt to 6g a day. Around 75% of the salt we eat is already in everyday foods. The targets have been set for foods that make the greatest contribution of salt to our diet, such as bread, meat products and cereals, as well as convenience foods such as pizza, ready meals and savoury snacks.

High sodium intake and blood pressure
The scientific literature linking sodium intake to blood pressure is extensive and dates back more than 100 years. Populations with a high average salt intake have a higher average blood pressure and higher levels of hypertension (high blood pressure).

Reducing the amount of salt you have will lower high blood pressure – the extent depends on your age and blood pressure. People with high blood pressure, diabetes or chronic kidney disease, and those who are older or overweight, are particularly susceptible to the effect of too much sodium on blood pressure. However, sodium reduction may not lower blood pressure in younger people with low or normal blood pressure.

High sodium intake and other health conditions
Excessive sodium intake has also been linked to other conditions, such as:

• Heart failure

• Kidney problems and kidney stones

• Oedema

• Stroke

• Gastric cancer

• Left ventricular hypertrophy

• Osteoporosis.

A high level of salt intake increases the amount of calcium excreted in the urine, which may also contribute to osteoporosis and increased risk of fracture.

The balance of sodium and water in the body can also be disrupted if there is not enough water. This may be caused by a damaged thirst mechanism or by limited access to water. Hypernatremia is a very serious condition that occurs when your sodium levels rise above 145mEq/L. It can lead to death. A major symptom is thirst and treatment usually involves controlled water replacement.
Salt loss is rare but can be dangerous
The body loses salt through urine, perspiration, vomiting and diarrhoea. If too much salt is lost, the level of fluid in the blood will drop. Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range of 135–145 milliequivalents per litre (mEq/L). In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness. Eventually lack of salt can lead to shock, coma and death.

Severe salt loss is very unlikely to happen because our diets contain more than enough salt. The only time this is likely to occur is when someone has acute gastroenteritis (causing vomiting and diarrhoea), severe sweating or water intoxication (from drinking too much water).

Muscle cramps need water not salt
Some people believe that salt has to be replaced during hot weather or strenuous exercise to avoid muscle cramps. This is not correct. What you need to replace is water. The human body can happily survive on just one gram of salt a day, as hormones keep a check on sodium levels and make adjustments for hot weather. A genuine sodium shortage brought on by hot weather or exercise is extremely rare, even among hard-working athletes.

The muscle cramps that sometimes follow a bout of sweating are due to dehydration, not lack of salt. To prevent cramps, drink plenty of water on hot days and before, during and after exercise. This will also help to even out the water–sodium ratio in the body.

Sodium and potassium in the body
Potassium is important for the nerves, muscles and heart to work properly. It also helps to lower blood pressure. However, some people with kidney disease, or who are taking some medications, need to be careful not to get too much potassium in their diet.

Our bodies are designed for a high potassium diet, not a high salt diet. Food processing tends to lower the potassium levels in many foods while increasing the sodium content. So it is better to eat unprocessed foods such as fruit, vegetables, wholegrain breads and cereals. Foods high in potassium include bananas, apricots, mushrooms and spinach.

Sodium in food
Many foods – whole grains, meat and dairy products – naturally contain traces of sodium, while processed foods tend to contain a lot of salt. Some foods contain higher amounts of salt than you may expect. For example:

• A jam sandwich has approximately 30 per cent less salt that a marmite sandwich because most of the salt comes from the bread.

• Sea salt, onion, celery or garlic salts are not low sodium substitutes.

• A bowl of cornflakes has about the same amount of salt as a small packet of plain chips.

• Some sweet biscuits contain as much or more salt than savoury biscuits.

• Ricotta, cottage, mozzarella and Swiss cheeses are lower in salt than most other cheeses.

Reducing salt in our diet
Some suggestions for reducing the amount of salt in our diet include:

• Avoid adding salt to cooking and at the table.

• Choose reduced salt bread and breakfast cereals – bread is a major source of sodium in the diet.

• Avoid high salt foods.

• Cut back on processed foods.

• Cut back on takeaway and fast foods.

• Buy fresh vegetables rather than canned.

• Buy ‘low salt’ (contains less than 120mg/100g) or ‘salt free’ versions of commonly used foods, such as commercial sauces.

• Use herbs and spices such as garlic, oregano and lemon juice to add flavour to meals.

Fortunately, nutrition labels on food packaging now make this a lot easier. Nutritional information labels are usually on the back of the packaging. Look at the figure for salt per 100g:

• High is more than 1.5g salt per 100g (or 0.6g sodium). May display a red traffic light.

• Low is 0.3g salt or less per 100g (or 0.1g sodium). May display a green traffic light.

Many foods also display information on the salt content on the front of the packaging. This may show the salt content as a percentage of your Guideline Daily Amount, or display a traffic light to show whether the food is low, medium or high in salt. Where traffic lights are used, red means high: leave these foods for an occasional treat, and aim to eat mainly foods that are green or amber.

If the amount of salt per 100g is in between 0.3g and 1.5g, that is a medium level of salt, and the packaging may display an amber traffic light.

Some people believe that sea salt is a healthier alternative to normal table salt, but both are composed of sodium chloride.

Avoid processed foods
High salt foods that should be eaten sparingly include:

• Most ‘fast’ foods, such as pizza

• Most snack foods, such as potato chips

• Processed meats, such as sausages, salami, hot dogs and luncheon meats

• Canned vegetables

• Dehydrated or packet foods, such as instant pasta or soups

• Pre-packaged sauces and condiments, such as tomato sauce and soy sauce, and processed tomato products in general

• White bread and bread rolls.

Iodine
Our bodies need iodine to make sure our thyroid gland and the hormones that regulate our metabolism work normally. Iodised salt is probably the most common source of iodine for Australians and can provide enough iodine to avoid low thyroid activity. Another good way to make sure you get enough iodine is to eat seafood at least once a week.

This is especially important for pregnant women, who may need a dietary supplement, as low iodine may cause intellectual disability for the child. However, some types of fish contain high levels of mercury, which is dangerous to a developing foetus. Take care when choosing the types of fish you eat during pregnancy to reduce this risk.

Vegetarians or people who do not eat seafood can get iodine from multivitamin supplements.

Things to remember

• Salt is needed by the body to help regulate fluid levels.

• You don't have to add salt to food to be eating too much: 75% of the salt we eat is already in food when we buy it.

• A diet high in salt has been linked to high blood pressure.

Published on 22 Jul 2011