Sugar, Salt and Saturated Fat – What You Need to Know

It's no secret that our modern diets are often high in sugar, salt, and saturated fats, all of which can negatively impact our overall well-being and heart health.

Not many people know that some breast cancer treatments can increase the risk of heart disease. Therefore, focusing on diet and heart health is particularly important.

Let's explore how to manage our diet for better heart health.

First, let's talk about sugar. We’ve already explained that sugar itself doesn’t directly cause or feed cancer. But high sugar intake is linked to weight gain and increased risks of heart disease, stroke, and type 2 diabetes.

So, what is a high intake? For adults, it’s recommended that added sugars shouldn't exceed 5% of daily calories, which is about 30 grams or seven teaspoons per day.

Sugar is hidden in many foods.

Once you start looking, you’ll see it can add up quickly in ready prepared foods like baked beans and biscuits.

The top sources of sugar in our diets include table sugar, preserves, soft drinks, fruit juices, and confectionery.

To help reduce your sugar intake, check labels on packaged foods and drinks for different names of sugar.

The ingredients are listed in weight order from biggest to smallest, so if the first few ingredients contain sugars, it’s likely a high sugar product.

Use the per 100g column on nutrition labels to compare the sugar content accurately, as portion sizes can differ between products.

A food is classified as containing high sugar if it has 22.5g or more per 100g.

Choose whole foods

Fruits, for example, provide natural sweetness along with essential nutrients as well as fibre, which slows the release of sugar into the body.

Eating these rather than juicing or blending them will give a more gradual release of energy.

Gradually reduce sugar in your drinks like tea or coffee. It generally takes a few weeks for the taste buds to adapt, but they do adjust to the new flavour, so give them a chance!

Next, let's discuss salt

Also known as sodium chloride, salt is a mineral that our bodies need in small amounts to function properly.

However, consuming too much salt in the diet can have adverse effects on our health.

Over time, excessive amounts of salt can lead to fluid retention, kidney problems, and high blood pressure, increasing the risk of heart disease and stroke.

You should aim to keep salt intake to no more than 6 grams per day, which is about a teaspoon, yet many of us exceed this amount regularly.

Most of our salt intake comes from processed and packaged foods, such as canned soups, sauces, snacks, and even seemingly healthy foods like bread and cheese.

So, to reduce your salt intake, check labels for salt content and choose lower-salt options.

Anything over 1.5g per 100g is considered high.

Limit the amount of salt you add when cooking.

Instead, try using herbs, spices, vinegar, and lemon juice to flavour your meals.

Cook from scratch where possible.

Using fresh ingredients allows you to control the amount of salt in your food. Be mindful when eating out.

Ask for dressings, sauces, or condiments on the side so you can control how much you use.

Finally, let's talk about saturated fats.

A high intake of saturated fat can raise levels of unhelpful cholesterol in our bodies, which can add to the buildup of plaque in the arteries and increase the risk of heart disease.

Saturated fats are commonly found in fatty cuts of meat, poultry with skin, butter, cheese, and full-fat dairy products, as well as certain plant-based oils like coconut oil and palm oil.

Many processed and packaged foods, such as baked goods, fried foods, snack foods, and fast-food items, contain high amounts of saturated fat due to the use of hydrogenated oils and other sources of unhealthy fats.

Here are some helpful ways to cut back on saturated fats:

Check the food labels and choose products with a lower saturated fat content.

Opt for lean cuts of meat, skinless poultry, fish, beans, lentils, and tofu as protein sources.

Choose low-fat or fat-free dairy products, such as skimmed milk and yoghurts.

Go for a good quality cheese that you will enjoy when you occasionally have it.

Cook with healthier fats like olive oil or rapeseed oil instead of butter, lard or coconut oil.

Practice portion control with high-fat foods, balancing smaller servings with plenty of fruits, vegetables, and whole grains to keep you feeling full.

Remember, food should be enjoyable. By making small changes, you can improve your overall health and reduce chronic disease risks.