Salt is a basic product, without which we can not imagine our diet. It not only improves the taste of food, but is also necessary to support many physiological processes in the body. However, the use of salt 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 sodium intake (more than 5 g per day) and low – potassium (less than 3.5 g per day) increases 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 (given the hidden in ready-to-eat foods). The WHO estimates that 2.5 million deaths could be prevented each year if global salt consumption fell to the recommended level.
The reason for redundancy is urbanization and an increase in the amount of processed food in the diet. Due to the fast pace of life and the availability of consumption of salt, sugar, trans fats reaches a fairly high level. In addition, we include less and less in the diet of foods high in fiber, dietary fiber and potassium (vegetables, fruits, whole grains), which are key components of a healthy plate.
Most of us have no control over the amount of salt we consume. It contains the most processed meat, sausages, ham, bacon, cheese, salty snacks.
Let’s not forget about bread, flour and muffins, as well as sauces (such as soy). Often salt is added during cooking and then stretched over the brine. Therefore, even if you do not consume enough salt, pay attention to product labeling.
Recommendations for salt consumption:
For adults – less than 5 g (slightly 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 during cooking.
Experiment with taste by adding spices and seasonings.
We really need sodium. It maintains blood plasma volume, acid-base balance, nerve impulse transmission and normal cell function. Remember: it is our eating habits that determine the risks of high blood pressure in the long run!