Low Salt

There is a strong correlation between increased A joint initiative between Pharma Dynamics
and The Heart and Stroke Foundation
salt intake and high blood pressure. South Africa

Salt charts to assist you in reducing

your daily sodium intake.
 CONTENT DEVELOPED BY:
Gabriel Eksteen, Registered Dietitian, HSFSA
Professor Pamela Naidoo, CEO, HSFSA
Afzal Dhansay, Marketing Manager,
Pharma Dynamics (Pty) Ltd
Printed by Trident Press
First Edition: August 2020
Second Edition: August 2023
Copyright © Pharma Dynamics and
The Heart and Stroke Foundation SA.
The content of this booklet is intended for use by
healthcare practitioners and patients and may not be
reproduced or stored in a retrieval system, without prior
consent from Pharma Dynamics (Pty) Ltd.
DISCLAIMER: DO NOT CHANGE OR DISCONTINUE
YOUR BLOOD PRESSURE MEDICATION WITHOUT
CONSULTING YOUR HEALTHCARE PRACTITIONER.
Pharma Dynamics
www.mydynamics.co.za
0860 PHARMA (742 762) / +27 21 707 7000
The Heart and Stroke Foundation South Africa
www.heartfoundation.co.za
021 422 1586
foreword
The global prevalence of hypertension
(high blood pressure) was estimated
to be 1,13 billion in 2015, with a
projected increase of 15-20 % by 2025.
The prevalence of hypertension in
South Africa is 35 %, and it is estimated
that more than 90 % of patients are
not adequately controlled.
There is a strong correlation between increased
dietary sodium (salt) intake and elevated blood
pressure. South African and International
Hypertension Guidelines Committees recommend
a reduced dietary sodium intake, together with
a healthy diet and medication as part of the
treatment protocol for hypertension.
Pharma Dynamics aspires to improve quality of
life and as the leading supplier of cardiovascular
medicines in South Africa, we are committed to
providing healthcare practitioners and patients
with the necessary wellness programmes to
complement their treatment regimes.
ii
We have previously partnered with the Heart and
Stroke Foundation of South Africa (HSFSA) to
bring you a series of four Cooking from the Heart
recipe books. Pharma Dynamics and HSFSA have
again partnered to bring you Cooking from the
Heart low salt, in order to assist you in reducing
your daily sodium intake.
Sodium is ubiquitous in our diets and it occurs
naturally in foods, but is also added to processed
food as salt, as flavour enhancers (MSG), and
as preservatives. Controlling your daily sodium
intake is therefore very challenging.
We trust that you will find the information in this
salt chart booklet useful in making better food
choices in order to control your blood pressure.
 It is easy to
consume too much salt Eat less salt by
as it is hidden in many foods,
and over time people become
making better
accustomed to the taste of salty food choices
food. In a recent study, 28 % of
900 South Africans consumed Compare similar products
or different brands to choose
more than 9 grams of
foods lower in sodium.
salt per day.
Eating too much Use herbs, unsalted spices, garlic,
salt can contribute to Salt is added to
ginger, lemon and vinegar to
the development of Reducing excess packaged and processed
flavour foods.
high blood pressure salt intake improves foods for taste, texture and
and worsen existing blood pressure and preservation. Even foods Consume very salty foods like
high blood pressure. lowers the risk of heart that don’t taste salty can take-outs, soup powder, polony,
disease, strokes and be high in salt. sauces and salty spreads
kidney disease. infrequently.
Salt is displayed as Taste food before adding salt
sodium on food package and remove the salt shaker
The World Health labels. Use the amount per from the table.
Organization recommends E DUC 100 g to compare similar
R
Na + products or the amount per
E

eating no more than 5 grams

of salt per day, which is equal to portion for the contribution
SALT CHARTS DISCLAIMERS
SA

2000 mg sodium (Na) per day. LT towards the daily limit

K

I N TA
This includes the salt already of 2000 mg. • Sodium (Na) values indicated on the charts
in foods, salt added during M E
When a food product are based on one representative product
M N
cooking, and salt added EC
O DE
label does not display a
per food type. Sodium content will differ by
R

at the table. ± 2000 mg nutritional information table,

brand, variant or flavour. Check the sodium
sodium look at the ingredients list to
(5 g salt) see if the product contains (Na) content on the nutritional panel of the
A
product prior to purchase.
D

I LY K
I N TA
salt or another form of
MAKING SENSE OF THE NUMBERS added sodium. • Portion sizes are based on the Food and
Drug Administration’s (FDA) Reference
The chemical Salt consists of 1 teaspoon of salt weighs roughly Amounts Customarily Consumed (RACCs) or
name for salt is 40 % sodium and 5 grams, and is equivalent to
portion size indicated on the nutritional panel.
sodium chloride. 60 % chloride. 2 grams (2 000 mg) sodium.

1
 salt chart grains & bakes
mg sodium (Na) per serving

600
570 mg

OM M ENDE
DUC EC
RE

D
Na+ ± 2000 mg
500
E

sodium
(5 g salt)
SA

LT
K

I N TA A
D

E
I LY K
I N TA 385 mg
400

295 mg
300
270 mg

212 mg
196 mg
200 178 mg

111 mg 113 mg
100

3 mg 3 mg 7 mg
0
RICE PASTA OATS BAKED SWEET ENERGY / BRAN / WHEAT BREAD WRAPS / RUSKS INSTANT
(UNSALTED) (UNSALTED) PORRIDGE MUESLI BISCUITS PROTEIN CORN CEREAL 2 slices (80 g) ROTI 2 (64 g) NOODLES
1/4 cup dry 1/2 cup dry (UNSALTED) 100 ml (40 g) 5 (30 g) CEREAL FLAKES BISCUITS 1 (50 g) (FLAVOURED)
(45 g) (55 g) 1 cup cooked 60 g 1 cup (40 g) 3 (60 g) 1 packet (73 g)
(175 g)

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

2
 salt chart savoury snacks
mg sodium (Na) per serving 722 mg
700

OM M ENDE
DUC EC
600 RE

D
Na+ ± 2000 mg
E

sodium
(5 g salt)
SA

LT
500
K

I N TA A
D

E
I LY K
I N TA

399 mg
400

300
232 mg
216 mg
206 mg
200 179 mg
144 mg
101 mg
100
63 mg

0 mg 1 mg 2 mg
0
UNSALTED UNSALTED UNSALTED WATER SAMOOSAS SALTED CRACKER- SAVOURY CHIPS CREAM OLIVES DROËWORS
NUTS (ANY) POPCORN RICE CAKES BISCUITS 2 cocktail size NUTS BREAD CRACKERS small packet CRACKERS 10 (30 g) / BILTONG
small handfull bowl (30 g) 2 (30 g) 8 (30 g) (30 g) small handfull 4 (30 g) 5 (30 g) (36 g) 4 (30 g) small handfull
(30 g) (30 g) (30 g)

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

3
 salt chart spreads & dips
mg sodium (Na) per serving

300 296 mg

OM M ENDE
DUC EC
RE

D
Na+ ± 2000 mg
250
E

sodium
(5 g salt)
SA

LT
K

I N TA A
D

E
I LY K
I N TA 195 mg
200

159 mg
150

107 mg 111 mg
94 mg
100
78 mg
72 mg
62 mg
50 mg
50

4 mg 5 mg
0
AVOCADO UNSALTED SOFT SOUR SALTED SALTED BASIL PLAIN TINNED CHEESE FISH EXTRACT
1/4 (50 g) PEANUT MARGARINE CREAM DIP PEANUT BUTTER PESTO HUMMUS SARDINES SPREAD PASTE SPREAD
BUTTER 1 tbsp (15 ml) 2 tbsp (30 ml) BUTTER 1 tbsp 1 tbsp (15 ml) 2 tbsp 1/2 tin (45 g) 2 tbsp 1 tbsp (15 ml) 1 tsp (5 ml)
2 tbsp (30 ml) 2 tbsp (30 ml) (15 ml) (30 ml) (30 ml)

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

4
 salt chart dairy
mg sodium (Na) per serving

600
546 mg
OM M ENDE
DUC EC
RE

D
Na+ ± 2000 mg
500
E

sodium
(5 g salt) 427 mg
SA

LT
K

I N TA A
D

E
I LY K
I N TA
400
347 mg

300

239 mg
207 mg
200 176 mg
142 mg

94 mg 98 mg
100
56 mg 58 mg

10 mg
0
CRÈME EMMENTAL PLAIN COTTAGE MAAS MILK CHEDDAR CAMEMBERT GOUDA PROCESSED FETA PARMASAN
FRAICHE CHEESE YOGHURT CHEESE glass (240 ml) glass (240 ml) CHEESE / BRIE CHEESE CHEESE CHEESE / PECORINO
2 tbsp (30 ml) matchbox size small tub (170 g) 2 tbsp (30 ml) matchbox size matchbox size matchbox size SLICES matchbox size matchbox size
(30 g) (30 g) (30 g) (30 g) 2 slices (30 g) (30 g) (30 g)

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

5
 salt chart herbs & spices
mg sodium (Na) per serving
1 200 mg
1 200
1 170 mg

OM M ENDE
DUC EC
RE

D
1000
Na+ ± 2000 mg
E

950 mg
sodium
(5 g salt)
SA

LT
K

I N TA A
D

E
I LY K
I N TA
800
734 mg
675 mg

600 581 mg
534 mg
498 mg
472 mg

400

200
100 mg

1 mg 1 mg
0
HERBS / CURRY ENGLISH GRAVY THICKENING CHICKEN / 50% LOW STOCK ALL CURRY PINK SALT TABLE
PLAIN SPICES POWDER MUSTARD POWDER SOUP BEEF SPICE SODIUM SALT CUBES / PURPOSE PASTE COARSE SALT
1 tsp (3 g) 1/2 tsp (3 g) 1/2 tsp (5 g) 1 tbsp (15 g) POWDER 1/2 tsp (3 g) 1/2 tsp (3 g) POWDER SEASONING 1/2 packet (25 g) 1/2 tsp (3 g) 1/2 tsp (3 g)
1 tbsp (15 g) 1 cube / 5 g powder 1/2 tsp (3 g)

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

6
 salt chart condiments
mg sodium (Na) per serving
993 mg
1 000

OM M ENDE
DUC EC
RE

D
Na+ ± 2000 mg
E

800
sodium
(5 g salt)
SA

LT
K

I N TA A
D

E
I LY K
I N TA

600
536 mg

400

290 mg

213 mg
190 mg
200
104 mg
60 mg 61 mg 79 mg

1 mg 2 mg 7 mg
0
OIL LEMON JUICE VINEGAR CHUTNEY MAYONNAISE TOMATO SWEET CHILLI CHEESE SALAD PREMADE LOW SODIUM SOY
1 tbsp (15 ml) 1 tbsp (15 ml) 1 tbsp (15 ml) 1 tbsp (15 ml) 1 tbsp (15 ml) SAUCE SAUCE SAUCE DRESSING GRAVY SOY SAUCE SAUCE
tbsp (15 ml) tbsp (15 ml) 60 ml (9,5 g) 2 tbsp (30 ml) 1/4 cup (60 ml) 1 tbsp (15 ml) 1 tbsp (15 ml)

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

7
 salt chart meat & proteins
mg sodium (Na) per serving

1 000 969 mg

OM M ENDE 857 mg
DUC EC
RE

D
Na+ ± 2000 mg
E

800
sodium
(5 g salt)
SA

LT
K

I N TA A
D

E
I LY K
I N TA
630 mg
600
515 mg

400 360 mg

258 mg
215 mg
200 180 mg
142 mg
87 mg
59 mg
2 mg
0
DRIED FRESH FRESH EGGS CANNED FROZEN CANNED CRUMBED SLICED BACON RAW POLONIES /
LENTILS FISH MEAT (ANY) UNSALTED BEANS CHICKEN TUNA (IN BRINE) FISH / HAM / BEEF 2 rashers SAUSAGE VIENNAS
(UNSALTED) 110 g 110 g 2 large (100 g) 1/4 can drained PIECES 1/2 can (85 g) CHICKEN 2 slices (55 g) 110 g 2 viennas
35 g (90 g) (BRINED) 110 g 2 fillets (85 g) (55 g) (85 g)

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

8
 salt chart meals
mg sodium (Na) per serving
3 500 3 453 mg

OM M ENDE
DUC EC
3 000 RE

D
Na+ ± 2000 mg
E

sodium
(5 g salt)
SA

2 460 mg
E

2 500 LT
K

I N TA A
D

E
I LY K
I N TA
2 141 mg
2 004 mg
2 000

1 570 mg
1 500

1 056 mg
1 000 957 mg
769 mg
658 mg 664 mg
480 mg
500 415 mg

0
ROTISSERIE HOME- READY- PASTA & SANDWICH SUPER- STORE- LARGE MEATY FRIED BATTERED DOUBLE
CHICKEN MADE MEAL MADE SOUP SAUCE MIX ham & cheese MARKET BOUGHT CHIPS PIZZA CHICKEN FRIED FISH BURGER
2 pieces (100 g) veggie lasagne 1 cup (250 ml) 1/2 packet PIE READY- 8 wings 1 piece with 2 patties
1 frozen (160 g) MEAL
300 g

© A JOINT INITIATIVE BY
PHARMA DYNAMICS & THE HEART AND STROKE FOUNDATION OF SOUTH AFRICA

9
 how to
add less salt
to your food?
Start with one step at a time and
reduce your salt intake gradually.
Gradual changes are easier to sustain
and remember that you can teach your
taste buds to enjoy food with less salt.
A dd s ou t th e If you add salt at the table, change this habit first by not
flavour ice bri n g
Lem on jul flavour of food.
putting the salt shaker on the table. If you added salt
during cooking you don’t need to add more at the table.
natura Try to use less salt when you are cooking. Taste your
lemon is
the new salt
Remember that `lemon is the new salt` – it brings
out the natural flavour of your food. Instead of
adding more salt, rather add a squeeze of lemon
juice.
Herbs and salt-free spices are great sources
of flavour. Try dried mixed herbs, parsley or
rosemary or spices like curry powder, paprika and
pepper. Ingredients like garlic, onion, ginger and
chilli also add lots of flavour – without the need
for more salt.

Herbs & salt-free how do i Lo o k a t p

ag
food during cooking before you add salt, as it may not 12 & 13 on es
are great sources ofspices need it. If you have already added salty spices or choose less to read fo w
ho

flavour. a stock cube, you don’t need to add salt as well. salty food? labels.
od

10
the DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet
is considered an important advance in nutritional science.
It emphasizes foods rich in protein, fibre, potassium,
magnesium and calcium, such as fruits, vegetables, beans,
nuts, whole grains and low-fat dairy. It also limits foods
high in saturated fat and sugar.
The DASH diet is recommended by South African and
International Hypertension Guidelines as numerous
studies have consistently shown that it lowers blood
pressure across a diverse range of patients with
hypertension and pre-hypertension.
DASH is not a sodium-reduced diet, but its effect
is enhanced by reducing dietary sodium intake.
Refer to page 14 for our Cooking from
the Heart recipe book series.

SCAN TO
WORLD COOKBOOK AWARDS DOWNLOAD
IN THE CATEGORY
Professional Health
and Nutrition

11
understanding step 1: read the nutrition information panel
food labels The Nutrition Information Panel on a label is often divided into columns. One column shows the nutritional
value per 100 g of food and the other column, the values per suggested serving size, indicated for that specific
product. In an additional column, the nutritional elements are listed and should indicate the energy, protein,
fat, carbohydrates, sugar and sodium (salt) in food. General guidelines for the ideal amount of each nutrient
Part of making good choices, have been suggested on the next two pages.

is knowing what is in different SERVING SIZE

Note: The serving size on the label may not be the ideal
food products. The habit of portion size. Always look at the ‘per 100 g’ column to
always reading food labels will compare products
CARBS
benefit the whole family and is Total or glycaemic Limit foods high in added sugar
an important part of following a amount and sugars Aim for less than 5 g per 100 g
Note: Ignore the grams of sugar on the Nutrition
healthy lifestyle. Knowing what Information Table as it is included in the grams of total
to look out for, is a good start. or glycaemic carbohydrates
FATS
Every food label looks a little different, but
Total Aim for less than 10 g per 100 g
should contain certain important information For milk and yoghurt aim for less than 2 g
to help you decide whether or not it is a healthy per 100 g
option. Understanding what this information Saturated Aim for less than 3 g per 100 g or as low
means, will make reading labels so much easier. as possible
Use this 2-step guide to understand the Trans Aim for less than 1 g per 100 g
two important aspects of reading food labels: Oils and margarines are high in fat
first the nutrition information panel, followed Choose poly- and monounsaturated varieties
by the list of ingredients in the product. and use sparingly
DIETARY FIBRE
Look for the Heart Mark Aim for 3 g or more per serving
logo. It makes choosing SALT (Sodium)
healthier food products
Aim for less than 120 mg per 100 g
easier when shopping. (see table on page 13)
12
 step 2: read the list of ingredients Use this practical table to know the ideal
The list of ingredients should be indicated in example 1 brown onion soup powder value of each nutrient in different foods.
order of highest to lowest quantity in the specific
INGREDIENTS: wheat flour (gluten), corn starch,

Saturated
Per 100 g of food
Nutrient
food (see the examples below). The first three

(Sodium)
Sugar
salt, flavour enhancers (E508, E627, E631), sugar,

Salt
Fat
ingredients on the label make up the largest portion

of the product. Be aware of either sugar, salt or
fat as one of these first ingredients, as this may
indicate that it’s not such a healthy choice. Also take
fat
dehydrated vegetables (carrot, leek), vegetable fat
(palm fruit, TBHQ [E319], BHT [E321], hydrolysed
vegetable protein (soya), colourant (E150a),
thickener (E412), irradiated onion, irradiated herbs,

Eat more often

note that these ingredients are sometimes ‘hidden’ anti-caking agent (E551), irradiated garlic, acidity

low
< 3g < 1,5 g < 5g < 120 mg
in products and listed under different names, which regulator (E330), irradiated spices, flavourings
could be confusing.
tin of chopped tomatoes

medium
example 2

Eat seldom
Remember INGREDIENTS: tomatoes, tomato paste, citric
3 - 20 g 1,5 - 5 g 5 - 15 g 120-600 mg
that sugar, fat acid, calcium chloride
and salt can be
listed under different What’
inside?s

names on
Sugar a label.
concentrated fruit
juice, corn syrup, dextrose,
fructose, glucose, glucose
syrup, golden syrup, maple
syrup, honey, lactose, malt, malt
extract, maltose, isomaltose,
maltodextrin, molasses,
sucrose, raw sugar, cane
sugar, invert sugar,
treacle
Salt
baking soda, salt,
MSG (monosodium
glutamate), any word
containing the term
sodium, nitrates,
nitrites
high
Avoid
> 20 g > 5g > 15 g > 600 mg
Fat < stands for less than
animal fat, beef fat, > stands for more than
butter, chocolate, carob,
coconut oil, cream, dripping,
ghee, hydrogenated oils,
lard, margarine, milk solids,
The Heart and Stroke Foundation South Africa
monoglycerides, palm oil, implemented a healthy foods endorsement programme
seeds, nuts, coconut, called the Heart Mark programme, about 25 years ago.
shortening, tallow, trans The Heart Mark logo on the food labels indicates that it
fats, vegetable fat
is a product low in salt, saturated fat, trans fat and sugar
and high in fibre. Heart Mark products can contribute to
reducing and controlling lifestyle diseases, like high blood
pressure, bad cholesterol, heart diseases and strokes.
Keep in mind that no product should be eaten in excessive
portions or too frequently, even if it carries the Heart Mark.

13
 Heart healthy recipes
low in kilojoules (kJ), total
fat, saturated fat, salt,
sugar and cholesterol.
www.facebook.com/CookingFromTheHeartSA

www.mydynamics.co.za
Also visit www.ichange4health.co.za
for guidance on healthy eating, quitting smoking,
moderate exercise and reduced alcohol intake.
Ichange4health is a joint initiative with the
Chronic Disease Initiative for Africa (CDIA)

14