Salt and sugar

Meat dishes, sausages, cold cuts and breads are particularly high in salt. Different spice mixtures, stock cubes and condiments, including soy sauce, mustard and ketchup, are high in salt. Foods with an extremely high salt content include salted peanuts, popcorn, pickled herring, some cheeses, long-life sausages, cold-smoked fish and meat and certain preserved vegetables, for example olives and gherkins.

Sugar contains nothing but energy and carbohydrates that increase your blood sugar level rapidly, with little or no other nutrients.

Select low-salt foods

Table salt consists of sodium chloride, 40% of which is sodium. According to population studies, a low intake of sodium (salt) protects you from high blood pressure, cardiovascular diseases and stomach cancer.

You should thus avoid salt and foods with a high salt content, especially if your blood pressure already is slightly higher than normal. The impacts of a healthy and versatile diet on blood pressure are on par with drug treatment. You can get used to the taste of less salty food by introducing lower-salt foods step by step and gradually reducing your use of table salt. Replace salt with different herbs, salt-free seasoning and fruit juices. Mineral salt is also a good alternative, as long as you are careful not to use more of it than ordinary table salt. If you use high-salt ingredients in food, including sausage, cheese or marinated meat, chicken or fish products, it is usually not necessary to add salt to the dish. You can make dishes less salty by adding plenty of vegetables. Do not eat high-salt foods very often.

Eat sugar sparingly

Avoid continuous use of large amounts of sugar and high-sugar foods. Especially sweets, chocolate, flavoured yoghurts, desserts , jams and sweet baked goods have a lot of sugar. In drinks, the highest sugar contents are found in most squashes, soft drinks and sweet alcoholic drinks, such as liqueurs, sweet wines and many ciders. Have your sweet treats together with your meals and snacks. Having sugar with a meal is not as harmful for dental health as having sweet snacks and drinks continuously between meals. On everyday meals, choose desserts and snacks that are low in sugar and fat.

Page last updated 3/27/2019