Sodium chloride, popularly known as table salt, is widely used as a preservative or condiment that gives flavor to the most diverse foods. However, excessively using this spice can cause diseases such as kidney failure, strokes (stroke), and hypertension. Therefore, learning techniques to reduce salt consumption is a step toward health.
How To Reduce Salt Consumption?
Check out the tips below and see how you can reduce your salt intake without sacrificing the taste of your favorite food and still maintain the pleasure of eating.
Invest In Better Quality Preparations
Natural seasonings or condiments such as fresh herbs, paprika, turmeric, black pepper, Syrian pepper, and ground cumin are essential to color the meals and provide many flavors. Healthy eating doesn’t have to be boring; it depends on how it’s prepared.
Reduce The Consumption Of Industrialized Products
“Real food,” that is, food prepared in the most natural way possible, without chemical additives, should be the basis of food. There are infinite possibilities of preparation to maintain a cleaner and adequate meal.
Pay Attention To Food Labels
In addition to the salt you know you’re adding to your food, a high amount of sodium is added to your plate that you’re often unaware of. The nutrients in industrialized foods (packaged snacks, ready-made sauces, sausages, canned products, etc.) should be consumed in moderation since excess can lead to increased blood pressure.
Opt For Other Types Of Salts
There are more and more salts, such as the famous Himalayan salt. Its main difference lies in its composition, as it contains other minerals, such as iron. However, there is still no scientific evidence to prove its use is healthier than table salt. So, the moderate use guideline is still valid!
Does Salt Consumption Cause Swell In The Body?
Maybe you’ve already gone through the situation of having exaggerated food on the weekend, and when you weighed yourself on Monday, you saw that the scale pointer marked a few more numbers. This happens precisely because when excess salt is in the body, the body begins to retain liquid. “When the amount of salt in the diet is reduced, the consequence for the body is: less salt to be diluted, more liquid turning into the urine. With more fluid lost, the weight on the scale tends to reduce, which is why the first few pounds lost are related to fluid and not fat. What will generate weight loss with fat reduction is the caloric deficit based on a quality diet.”, points out the nutritionist.
It is worth noting that the isolated action of reducing salt consumption is not enough to prevent fluid retention. Drinking more water, frequently exercising, and consuming diuretic and potassium-rich foods are some of the measures that help.
What Is The Role Of Salt In Physical Activity?
For athletes, you hear a lot about the consumption of salt capsules and isotonic drinks. But, in which situations are these products indicated, and how should they be consumed? After all, food and performance are words that are directly related because hours of training are useless without having the proper meals and according to the body’s needs.
According to a nutritionist, depending on the intensity of the training, the replacement cannot be just water. Therefore, it is recommended to ingest a portion of 1.22g (1 salt capsule) with up to 500ml of water every hour of training. Also, according to a nutritionist, you should not consume more than two capsules per hour of exercise. “Especially sodium and potassium, for example, are responsible for maintaining the proper amount of water within the cells and in the blood. Suppose the loss of mineral salts in sweat is excessive, and the athlete replaces only fluids. In that case, there may be an imbalance in sodium concentration in the blood, which can result in a drop in physical performance, muscle fatigue, nausea, cramps, increased heart rate, and fainting. And even seizures,” he warns.