Salt is essential for our body to function correctly, as it is a basic electrolyte, and that is why it is almost everywhere in our bodies. We need about 5g of salt daily, but we often consume more than that. Salt overconsuption can increase the risk of edema and cardiovascular diseases, as it increases blood pressure. How can we make sure we consume the optimal intake of salt?
Food labels
Studying food labels can help us choose healthier options with lower salt content.
For refrence, a food product is high in salt when it contains more than 1,5% salt or 0,6% sodium, medium when it contains about 0,3-1,5% salt/ 0,1-0,6% sodium and low wehn it contains less than 0,3% salt/0,1% sodium. You can choose products rich in potassium to balance the high concentration, without overdoing it.
Be careful with ingredients containing sodium, likesodium benzoate, msg and baking soda.
Processed foods
About 75% of salt in our diet comes from processed foods, like salty snacks, sauces, and frozen meals. There are many ways to lessen their consumption, such as:
-Replace processed food with their homemade versions
-Fresh meat instead of cold cuts
-Fresh fruits and vegetables in meals
-Wash off excess salt/brine in foods like feta or olives
-Pay attention to sauces, baked goods and pickles
Eating out
Salt is also found in meals we consume in restaurants etc. However, stopping eating out completely is not necessary. We can lessen how often we do that however.
Cooking
Συνήθως στη μαγειρική μας προσθέτουμε αλάτι για να ενισχύσουμε τη γεύση του φαγητού που ετοιμάζουμε. Αυτό όμως μπορεί να επιτευχθεί και με τη χρήση μπαχαρικών ή σπιτικών ζωμών (ή ζωμών χωρίς αλάτι). Έτσι, μειώνουμε το πρόσθετο αλάτι αλλά όχι τη γεύση.
Snacks
Salty snacks, like chips and crackers, are very common choices of snacks, that can be replaced with others such as:
-Fresh fruits/veggies
-Homemade popcorn
-Cereal bars
-Nuts
We can gradually lessen the salt we consume, and together with daily exercise and hydration we will begin to see numerous benefits in our health and daily life.