Salt is a basic product without which we cannot imagine our diet. It not only improves the taste of dishes, but is also necessary to support many physiological processes in the body. However, with the use of salt, everything is not so simple: in the case of this product, balance is more important than ever. a nutritionist, talks about the consequences of excessive salt consumption and how to avoid it:
High consumption of sodium (more than 5 g per day) and low consumption of potassium (less than 3.5 g per day) contributes to an increase in blood pressure and increases the risk of cardiovascular complications (including stroke).
The main source of sodium in our diet is salt, but we underestimate monosodium glutamate, one of the components of many dressings, sauces and marinades.
Most people consume too much salt (including hidden in processed foods). WHO estimates that 2.5 million deaths could be prevented each year if global salt intake were reduced to recommended levels.
The reason for the excess is urbanization and an increase in the amount of processed food in the diet. Due to the fast pace of life and availability, the consumption of salt, sugar, and trans fats reaches a fairly high level. In addition, we less and less include in the diet foods with a high content of fiber, dietary fiber and potassium (vegetables, fruits, whole grains), which are key components of a healthy plate.
Most of us do not control the amount of salt we consume. Processed meat, sausages, ham, bacon, cheese, and salty snacks contain the most of it.
Let’s not forget about bread, flour products and pastry, as well as sauces (for example, soy). Salt is often added during cooking and then reached for a salt shaker. Therefore, even if you use very little salt, pay attention to the labeling of products.
Recommendations for salt consumption:
For adults – less than 5 g (a little less than a teaspoon), and for people with cardiovascular disease – 2.3 g.
Replace regular table salt with iodized salt (especially necessary for children to optimize brain processes).
Do not add salt while cooking.
Experiment with taste by adding spices and herbs.
Sodium, in fact, we need. This is the maintenance of blood plasma volume, acid-alkaline balance, transmission of nerve impulses and normal cell function. Remember: it is our eating habits that determine the risk of high blood pressure in the long run!