If you or any of your family members have high blood pressure - you definitely show a diet low in salt. But even if your blood pressure is normal, you should still monitor the amount of salt consumed to prevent future problems. Studies show that excess salt can increase the risk of osteoporosis and stomach cancer. This can also worsen your situation if you suffer from asthma. But even if you do not have any problems, still a salt-free diet is the foundation of your health. This is confirmed to you by any nutritionist.
Most of us eat too much salt. This presents a huge danger to health. Excess salt raises blood pressure and can lead to heart disease and even to a stroke. Be sure to read the following advice from experts on low-salt diets.
What is a salt-free diet?
Most foods contain enough salt initially. But we still add it. So to say, "for taste." So each of us eventually eats more salt than we need. According to the Agency for Food Standards, we should all limit the intake of salt to six grams per day. However, on average we eat about 11 grams a day!
A salt-free diet, also known as "uninhabited", sets a standard of six grams of table salt per day - about one teaspoon. And, including the salts contained in processed foods, ready meals, canned vegetables and soups. Products such as crackers and chips are completely excluded.
How it works?
Excess salt in the body is a significant risk factor in the occurrence of high blood pressure, which can lead to heart disease and stroke. Studies show that reducing the amount of salt in your diet can lead to a drop in blood pressure in four weeks.
Who is shown a salt-free diet?
Absolutely everything! The health problems mentioned above are already a consequence of excess salts. But you can just not bring yourself to this! According to the government, about 22 million people in Russia are currently trying to cut salt consumption! People who are not indifferent to their health, themselves switch to a diet low in salt.
What are the disadvantages of a salt-free diet?
They are not here! There are no contraindications from the point of view of health. But it can be quite difficult - to calculate the salt content in some products. Therefore, find out how much salt you actually used.
The technical name of the salt is sodium chloride. And one of the main problems is that when labeling food products this name is indicated. We are looking for the word "salt" on the label. And, not finding it, we calm down. Another problem is that there are other sodium salts (for example, soda). They are called differently, but they also have a lot of salt. This means that you must always be alert. Concerning soda, there is a scheme by which you can calculate the amount of salt. For example, 1.2gram of soda = 3gram of salt.
How to eat with a salt-free diet.
Drop your salt shaker to begin with! Approximately 10 -15 percent of the salt is eaten at the dinner table. In fact, many of us season food with so much salt that we have already forgotten the taste of products without it. After a while, you probably get used to the taste of food without the addition of salt. But if you still can not eat "fresh", try using condiments such as basil, rosemary and garlic.
About 75 percent of the salt is eaten along with processed food. So-called, ready-made products. The next thing you have to do is stop buying ready-made meals. Almost all ready-made products such as sauces, pizza and even cakes contain a huge amount of salt to make them tastier.
Try your own meals. Macaroni with a sauce of tomatoes, onions, garlic and mushrooms will be an excellent substitute for ready-made pizza and canned soup. But only if it is prepared without the addition of salt.
What can you eat?
- A large number of fresh products, such as fruits, vegetables and fish. Foods rich in carbohydrates, such as brown rice and pasta. But remember, do not add any salt!
- You can cook many dishes from scratch. Such as, for example, sauces for pasta and casseroles - and without any salt! Even when buying bread, check the salt content on the label.
An example of a daily diet.
- Breakfast:
Crushed wheat, low-fat milk. Wheat is one of the few breakfast cereals without the addition of salt.
Rye toast with unsalted butter.
Dinner:
Grilled chicken with green salad. Use lemon juice and natural seasonings, rather than shop sauce. Homemade soup with vegetables without salt.
Dinner:
Macaroni of wholemeal with homemade sauce made from tomatoes, onions, garlic and black olives.
Cold starters:
Fruits, unsalted nuts, natural yogurt