Salt is mostly composed of sodium, a mineral fundamental to our health because it helps the body maintain a normal water balance, i.e. the necessary amount of fluid in the body, and plays an important role in nerve and muscle function. However, it is extremely important to control the amount of salt ingested throughout the day because when consumed in excess it is associated with higher blood pressure and an increased risk of cardiovascular diseases such as stroke, acute myocardial infarction, and heart failure. The World Health Organization recommends a maximum consumption of 5 grams per day, which corresponds to 1 teaspoonful.
Therefore, Nutrialma® recommends:
– To add flavor and aroma to dishes:
– Use aromatic herbs (parsley, coriander, rosemary, bay leaf, oregano, thyme);
– Prepare marinades with onion, garlic, lemon or white wine.
– When consuming canned food:
– Drain the canned liquid well and rinse under running water to remove excess salt.
– There are already some canned food alternatives with low sodium content on the market. Be aware of the labels!
During cooking:
– Use teaspoons to control the amount of salt you add.
At the table:
– Do not put the salt shaker on the table or add salt to the dish after cooking.
Important tip:
– Avoid eating sausages, cheeses, salty snacks (crackers, seasoned nuts), sauces, pre-made meals and frozen meals.
References:
Portuguese Foundation of Cardiology, 2020.
Directorate-General of Health. Estratégia para a redução do consumo de sal na alimentação em Portugal, 2013.
