It has been revealed that the average salt consumption by adults has dropped by almost 1g in the last decade. This is an encouraging result, as high levels of salt can cause blood pressure to rise, which in turn can increase the possibility of strokes and other health issues.

However, despite this good news, adults are still eating about 8g per day which is over the recommended amount of 6g for good health. Most of the salt being consumed is in the foods we buy, and the reduction may be as a result of pressure on the industry to minimise salt levels.

How can you reduce your salt intake?

• Compare the labels on packaging, you’ll be surprised at how much salt you can cut this way
• Go for reduced salt meats, such as unsmoked back bacon. Cured meats and fish tend to be high in salt content, so buy these less often.
• Buy tinned vegetables without added salt
• Tomato based sauces are often lower in salt than ready-made pasta sauces
• Eat healthier snacks as opposed to crisps or crackers, or check the labels to choose those lowest in salt.

Biologically speaking, salt attracts water in the body, so you hold onto that extra weight instead of eliminating it.

To counteract the problem you should take two steps to keep bloat at bay:

1. Keep it fresh.
Since salt is a preservative, everything that’s packaged or processed will be high in sodium. Plan on making sure that all items you choose are fresh, such as fresh fruits and veggies, whole grains, and lean protein.

If you’re really in a bind for a snack, make sure that packaged bites are low in sodium at 140mg or less. Also, choose foods high in potassium, which is a nutritional counter-balance for sodium. Foods rich in potassium include leafy greens, most ‘orange’ foods – oranges, sweet potatoes, carrots, melon – as well as bananas, tomatoes, and cruciferous veggies like cauliflower).

2. Keep hydrated.
You should drink water all day long, but kick start your morning with coffee or tea. Caffeine is both a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. Herbal teas work too, such as dandelion or fennel root for the best bloat defence.

Also keep in mind that a lot of your hydration throughout the day should come from fruits and veggies. Choose cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, cranberries – all of which contain natural diuretic properties that will also help you stay full due to their higher-fiber, high-water content.