NHS UK recommend that a healthy adult should not exceed more than 6g of salt in a day (equivalent of 2.4g of sodium) roughly around 1 teaspoon of salt. Salt and sodium, are in fact, not the same thing. They are used interchangeably when we look at the percentage in our foods, but sodium is the main ingredient of salt and it is the sodium that affects blood pressure. To put it into context table salt is made up of 40% sodium, with the other 60% being made up of chloride.
So, why does NHS UK and other organisations recommend this restriction of salt intake? One of the reasons is, a diet high in salt can result in high blood pressure. Not what a healthy person wants but exactly what some PoTS patients need (please seek the advice of your consultant before increasing your salt intake as some forms of PoTS actually cause high blood pressure). PoTS UK state that it may be recommended to increase salt intake by anywhere between 3-10g per day (again this is on recommendation of your consultant as an increase in salt can cause kidney and heart failure as well as high blood pressure, previously stated).
The benefits of the combination of the increase in fluid and salt intake promotes the increase of blood volume, this is particularly helpful for patients suffering with hypotension, blood pooling and hypovolemia.
High Salt Foods
Tinned soup, much to my surprise is extremely high in salt, however, lovely to know with the colder weather coming in. I certainly won't be opposed to a bowl of soup for lunch and some of these will be going on my shopping list. I've done some research and compiled some well known soups and they're salt content for you:
Heinz (Smooth) Soups:
1.1g per half can:
Cream of chicken
Chicken and sweetcorn
1.2g per half can:
Vegetable
Cream of mushroom
Beef broth
Mulligatawny
Chicken and mushroom
Pea and ham
Spring vegetable
Minestrone
Lentil and bacon
Chicken and Noodle
Potato and leek
Carrot and coriander
Scotch broth
Heinz Big Soup (Chunky)
1.5g per half tin - Steak and potato 500g
1.4g per half tin - Angus steak and veg, Chicken and bacon 500g tins
1.3g per half tin - Minted lamb hotpot, Steak and onion 500g
1.2g per half tin - Roast chicken and veg 500g
1.1g per half tin - Chunky veg, Beef and veg, Sausage and veg and beef broth 400g
Tomato sauce is high in salt, Heinz tomato ketchup, having a whopping 2.5g of salt in one tablespoon! If you like tomato sauce you could have some with your favourite chips whether it be homemade or frozen oven chips which you can add table salt to as well! Winning!
If you like to cook your own meals, try making meals that contain stock and soy sauce as both are high in salt. Soy sauce alone on average has about 13.97g of salt per 100g. You will find A LOT of recipes from the popular diet organisation that rhymes (ish) with swimming bald. We quite often have chicken and bacon risotto, which with the stock and bacon it is very high in salt (wouldn't recommend for children!)
Salt content in stock cubes per 100ml prepared:
OXO Veg - 1.06g
OXO Beef - 0.95g
OXO Chicken - 0.77g
Knorr Vegetable - 0.95g
Knorr Chicken - 0.93g
Other high salt foods include:
Gravy granules
Curry powders
Ham
Mustard
Pickles
Sausages
Bacon
For people who like to read my blog that should not be eating a high salt diet, you are welcome! Here is a blog providing you with foods to avoid, to lower your salt in your diet. If you have too much salt in your diet the higher your blood pressure will become which can leave you at risk of heart attacks and strokes.
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