Salt is a condiment that is present in many of the preparations we consume daily and also in most packaged products. However, we must take into account some recommendations that are important when cooking or buying food.
Dr. Eliana Reyes, a nutritionist and member of the Obesity and Diabetes program at Clínica Universidad de los Andes, explains that excess salt can produce “fluid retention and increase the risk of cardiovascular diseases such as high blood pressure, heart failure, heart attacks and strokes. Therefore, its consumption should be moderate.”
The World Health Organization recommends that adults consume 5 grams of salt a day (2 grams of sodium), which is equivalent to a teaspoon, while in people who are hypertensive, that dose drops by half.
The specialist points out that salt has some benefits. “An adequate intake regulates the body’s fluids, participates in nerve conduction and in the absorption of glucose in the intestine. In addition, salt has added iodine, a mineral that participates in many functions of the body, such as the balance of hormones, especially thyroid hormone.”
Tips to reduce salt intake:
- Do not leave the salt shaker on the table.
- Add salt at the end of each preparation, and not during the process.
- If you eat canned food, rinse it before eating. This will reduce the salt.
- Reduce the consumption of soups in sachets, jerky, salty snacks and soy sauce, which are high in sodium.
- Mix foods with condiments such as oregano, pepper, basil or parsley.
- Prefer foods without a “high sodium” nutritional seal.
With regard to the consumption of reduced sodium salt, the doctor indicates that, although they are healthier, it is better to get used to and restrict the consumption of foods that have a high salt content. In this context, it is always important to opt for a healthy and conscious diet, enriched with vegetables and fruits that deliver vitamins and minerals that the body needs.
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