<\/p>\n
Sugar<\/b><\/font><\/p>\n
\n
\n<\/font><\/p>\n
\nfoods usually contain high amounts of salt. The body needs some salt.
\nHowever, too much salt in the diet has been associated with an
\nincreased risk of high blood pressure, which is a known risk factor for
\nheart disease and stroke. A maximum salt intake of no more than 5g of
\nsalt per day is recommended for adults with normal blood pressure. <\/font>
\n<\/font>
\nMany
\nMalaysians consume double this amount each day. Less than 20 per cent
\nof our salt intake comes from salt we add to our food. Cutting back on
\ntakeaway foods will help reduce your salt intake. It is estimated that
\nour current intake of salt is about 12 times greater than the amount
\nour bodies need. As much as 75 per cent of salt in our diet comes from
\nprocessed foods, 15 per cent from salt added during cooking or at the
\ntable, and 10 per cent occurs naturally in foods. Reducing our intake
\nof salt from 9 gm a day to 6 gm a day (which is still much more than
\nthe body needs) can reduce the number of people dying from strokes by
\n22 per cent and those dying from heart attacks by 16 per cent. <\/font>
\n<\/font>
\nHalt!
\nCut down on your salt<\/b><\/font>
\nSodium plays a vital role in the body\u2019s
\nfluid balance, as well as being involved in muscle and nerve activity.
\nHowever, almost all of us consume far more than we need and this can
\nlead to long-term health problems. Our current intake is about 9 gm a
\nday and latest guidelines suggest that we should reduce this by
\none-third, to a maximum of 6 gm, although our bodies actually need far
\nless. High salt intake is almost certainly a major factor in the
\ndevelopment of high blood pressure. <\/font>
\n<\/font>
\nOne in five people suffer from high
\nblood pressure, which significantly increases the risk of both stroke
\nand heart attack, the most common causes of deaths in the new
\nmillennium. Several studies from all over the world have shown that
\nreducing salt intake can produce a fall in blood pressure and it is
\nestimated that this could prevent more than 34,000 deaths a year in UK
\nalone. <\/font>
\n<\/font>
\nRecent studies also suggest that high intakes of salt can cause
\nleaching of calcium from the bones and may increase the risk of
\nosteoporosis (brittle bones). High salt intake can also aggravate
\nasthma and cause water retention. <\/font>
\n<\/font>
\nTips to reduce salt intake<\/b><\/font>
\n<\/b>Use
\nless salt in cooking and at the table. If you gradually reduce the
\namount, after about four weeks you will actually prefer less salty
\nfoods. Use herbs, spices and other flavourings such as lemon juice
\ngarlic and mustard instead. Check food labels and use fewer processed
\nfoods and ready-made meals. Try to make foods such as soups and sauces
\nyourself. Cut down on salty snacks such as peanuts and crisps. When you
\ndo eat crisps, buy low-salt ones. <\/font>
\n<\/font>
\n<\/font>\n<\/div>\n
\ncordials, biscuits, cakes and lollies have high sugar content. Although
\nsugar has not been directly linked to developing heart disease or
\ndiabetes, there is evidence that a high sugar intake may contribute to
\nthe development of overweight and obesity. In Malaysia, soft drinks
\nhave become among the most popular beverages. <\/font>
\n<\/font>
\nTheir consumption has
\nincreased by 30 per cent in 10 years. Ten years ago soft drinks were
\navailable in 375ml cans. Now they are commonly sold in 600ml bottles,
\nwhich provide at least 12\u201315 teaspoons of sugar. Studies suggest an
\nassociation between increasing consumption of sugar-sweetened drinks
\nand the development of childhood obesity. <\/font>
\n<\/font>
\nThat's why eating foods and
\ndrinks with high sugar content should be limited. Problems caused by
\ntoo much sugar: High sugar intakes have been associated with: <\/font>
\n\u00b7 Tooth
\ndecay <\/font>
\n\u00b7 Decreased levels of good cholesterol <\/font>
\n\u00b7 Increased levels of
\nblood fat associated with diabetes and heart disease <\/font>
\n\u00b7 Childhood
\nobesity. <\/font>
\n\u00b7 Suppressed immune system. <\/font>
\n\u00b7 Upseting the body's mineral
\nbalance. <\/font>
\n\u00b7 Kidney damage. <\/font>
\n\u00b7 The risk of coronary heart disease. <\/font>
\n<\/font>
\nOne of
\nsugar's major drawbacks is that it raises the insulin level, which
\ninhibits the release of growth hormones, which in turn depresses the
\nimmune system. This is not something you want to take place if you want
\nto avoid disease. An influx of sugar into the bloodstream upsets the
\nbody's blood-sugar balance, triggering the release of insulin, which
\nthe body uses to keep blood-sugar at a constant and safe level. Insulin
\nalso promotes the storage of fat, so that when you eat sweets high in
\nsugar, you're making way for rapid weight gain and elevated
\ntriglyceride levels, both of which have been linked to cardiovascular
\ndisease. Complex carbohydrates tend to be absorbed more slowly,
\nlessening the impact on blood-sugar levels. <\/font>
\n<\/font>
\nModeration is the key<\/b><\/font>
\n'Extra foods' may have higher levels of fat, salt and sugar, but
\nthey still contain nutrients and can be considered as a small part of a
\nhealthy diet. A general rule of thumb is to eat fresh, healthy foods
\nabout 90 per cent of the time, and indulge in the extra foods no more
\nthan 10 per cent of the time. [b]Things to remember [\/b] Fast foods,
\ntakeaway, lollies and chips are typically high in fat, salt or sugar.
\nThey should be considered as extras to your usual diet. Spend your
\nmoney wisely. Choose the healthy option when eating out or having snack
\nfoods. 'Extra' foods can be enjoyed occasionally as part of a healthy
\ndiet. <\/font><\/div>\n