Chapter 3 - Sugar, Salt and Saturated Fat

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 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.

Top sources of sugar in our diets include:

• Table sugar
• Preserves
• Soft drinks
• Fruit juices
• Confectionery

To help reduce your sugar intake:

• Check labels on packaged foods and drinks for different names of sugar.
• Ingredients are listed in weight order—if the first few ingredients contain sugars, it’s likely a high sugar product.
• Use the per 100g column on nutrition labels to compare sugar content accurately (as portion sizes can differ).
• A food is classified as high sugar if it has 22.5g or more per 100g.

Choose whole foods

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

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

• Gradually reduce sugar in drinks like tea or coffee—taste buds adapt within a few weeks.

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 can lead to:

• Fluid retention

• Kidney problems

• High blood pressure
  
  → All increasing the risk of heart disease and stroke.

Aim to keep salt intake to no more than 6 grams per day (about a teaspoon), though many exceed this amount regularly.

Most salt intake comes from:

• Processed and packaged food
• Canned soups, sauces, snacks
• Even seemingly healthy foods like bread and cheese

To reduce your salt intake:

• Check labels and choose lower-salt options
• Anything over 1.5g per 100g is considered high
• Limit the salt you add during cooking
• Use herbs, spices, vinegar, and lemon juice for flavour instead
• Cook from scratch when possible to control salt levels
• Be mindful when eating out—ask for dressings, sauces, or condiments on the side

Finally, let's talk about saturated fats.

A high intake of saturated fat can:

• Raise levels of unhelpful cholesterol

• Contribute to plaque buildup in arteries

• Increase risk of heart disease

Common sources of saturated fat include:

• Fatty cuts of meat

• Poultry with skin

• Butter, cheese, full-fat dairy

• Plant 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 food labels and choose lower saturated fat content

• Opt for lean meats, skinless poultry, fish, beans, lentils, tofu

• Choose low-fat or fat-free dairy (e.g., skimmed milk, yoghurts)

• Go for a good quality cheese you’ll enjoy occasionally

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

• Practice portion control with high-fat foods—balance smaller servings with plenty of fruits, vegetables, and whole grains

Remember

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