With or without salt? Easy ways to reduce your salt intake
Salt, or white gold, as it is called, is inextricably linked to taste and flavor. It is rarely missing from food and when this happens, it is immediately noticeable from the palate. It has its own place on the table; usually in the center so that everyone can reach it.
It’s all about a favorite material and useful, as it offers our body the necessary amount of sodium it needs. At the same time, however, overconsumption of salt is associated with many serious diseases; more commonly, increased blood pressure. In particular, when we consume a fairly salty meal it is very likely that an increase in blood pressure will be observed, while there is a risk even of a stroke.
Excess salt is also associated with obesity. Although salt, by itself, has no calories, it is accused of “opening” the appetite for soft drinks, due to the feeling of thirst it causes. In addition, salt is considered to be responsible for swelling and bloating due to fluid retention. Especially in periods when we lack hydration, too much salt can upset the sodium-potassium balance, causing swelling especially in the legs and face. In addition, its name has been linked to osteoporosis, asthma and even to the occurrence of stomach cancer.
According to research by Columbia University and Stanford University, if Americans were able to reduce their daily salt intake by 3 grams (half a teaspoon), the number crown diseases could be decreased significantly about 60.000 – 120.000, of heart attacks around 54.000-92.000, of strokes about 32.000-66.000 and of deaths in general around 44.000-92.000. At the same time, Public Health would reduce spending by 24 billion a year; money that could be invested in other diseases or scientific research.
However, since salt gives flavor and taste to food, many commercial products are “loaded” with it, such as toast, cereals, canned food, snacks and ready meals. Fortunately now, in the market, we can find a wide variety of products, which following the modern trends and nutritional needs, have been prepared without the addition of salt. Bakery Ntourountous, fully respecting the new food trends, has launched products avoiding the addition of salt, which, of course, do not lack taste.
Tips for reducing salt intake
- Read the food labels on the back of the package carefully.
- It is good to add salt at the end of cooking and after you have tried it first, not during that.
- When you eat foods rich in salt, let them in water first. For example, tuna, olives and feta.
- Balance the amount of sodium you get from salt, while consuming foods rich in potassium, such as bananas.
- Replace salt with other spices that will add flavor to your food, but will not harm your health.
We do not need to exaggerate, nor to demonize salt; we need it. We can, however, better choose foods more consciously and avoid unnecessary “salt” in clever and creative ways.
