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Reduce salt intake = Healthier Diet



Objective: five grams of salt a day

To calculate the salt content of food must be multiplied by 2.5 grams of sodium than the label

According to nutrition plans designed for the present decade, national and European health care institutions have begun to scratch the objective of reducing salt consumption and move towards a healthier society. The reasons supporting this need is overwhelming. 45% of heart attacks and 50% of brain stroke are related to hypertension. The main cause is the excessive consumption of salt. The axiom is clear: less salt, fewer premature deaths. To achieve the objective has set a strategy: to halve the ten grams of salt consumed in our country each day. The five recommended daily grams can be present in a balanced diet and regular. Intake is acceptable, far from the total elimination can be achieved only be suggested. And learn how.

Author: By MAITE ZUDAIRE
Release Date: February 24, 2011


70% of salt in processed foods


- Picture: Eduardo Mueses -
For the control of salt intake will result in a healthy diet, we must be aware that 70% of daily salt intake comes from products prepared and eaten outside the home. This percentage, signed between the Ministry of Health, warns that the consumer only directly added to the diet between 20% and 30% of the salt, either in cooking or with the shaker. The consumer can control your diet and make it better if you know the data and chooses the one hand, to reduce the salt you use and, secondly, by choosing processed foods and menus to ensure a small amount of salt.

Some facts to help reduce

To ensure proper eating habits, the labels often express the salt content in grams (g). Sodium, although it is used as a synonym, not salt. For this reason, to know the exact amount of salt, multiply by 2.5 grams of sodium listed. If the label on a can of tuna in brine reports that its 100 grams contain 0.59 g of sodium, this means that it contains 1.47 grams of salt.

Consumers added to the diet only 20% of salt in cooking or the salt

second thing should be clear about is what foods have more salt and the least. Most fresh raw foods do not contain salt or its presence is negligible, plant foods like fruits and vegetables are bland, rather than meat, fish or eggs, which contain some natural salt, although a number irrelevant. But if need salt in their preparation, it is proven that reducing gradually flavoring, palate adjusts. Unsalted tortilla will not be dull for those who do not remember its salt. How many people have noticed that the pan has reduced by almost 30% the amount of salt in the last five years and is now less salty European Union? These sacrifices, little by little, are normalized and placed in the home and do everyday. Thus, extending the percentage may be covered away from home or prepared products. The hidden salt in processed food is the most difficult to avoid.

foods saltier and more present


- Picture: jules -
bread, specialty breads, sausages, dairy products and all products, and prepared dishes. This is the most common list of goods and contributes to more salt diet. Except for the bread, which in a balanced diet must be present in adequate amounts, and dairy, whose intake should be limited to one per day, the rest are expendable daily food and limited to occasions.

Sodium, although it is used as a synonym of salt, it is not.

The real danger for the arteries are prepared meals and menus outside. A good habit is to ask for low sodium menus or have chosen to cook it in the letter with a little salt, or better, no. It is difficult to avoid salt, but if there is awareness that is necessary and whether the individual consumer choices and tastes influenced patterns, as has happened with the bread, can happen with many other foods. The challenge is there, its achievement, supporting data, would get around 11,000 deaths caused by ischemic brain infarction and 8,000.

CHILDREN, LESS SALT

Caring for the use of salt in the kitchen is a good idea. More if you have kids. Dr. José Antonio Irles states that good habits for children can help parents. A formula is dispensed as a condiment salt. Fresh foods themselves contain an amount of sodium in your composition. Eggs, meat (more abundant in the guts), fish and dairy products, in short, food of animal origin have a higher percentage of salt naturally. This ensures that food is not bland. In addition, the palate is educated and, if the taste is usually some flavor, does not have to miss the force. Moreover, the abuse of salt favors intense flavors, unnatural but attractive, and in adulthood are very dangerous.


* Source: Consumer Eroski

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