The Importance of Reducing Salt in your Diet for a Healthy Lifestyle

Salt is an omnipresent ingredient in our daily diet, not only enhancing the flavor of food but also helping to preserve it. However, excessive salt consumption can have serious health consequences, particularly concerning vascular health. For this reason, more and more people are taking steps to reduce their salt intake, aiming to improve their well-being and prevent chronic diseases.

The Risks of Excessive Salt Consumption

Salt, also known as sodium chloride, is made up of 40% sodium and 60% chlorine. While sodium is essential for the proper functioning of the body, helping to regulate fluid balance, facilitating the transmission of nerve impulses and maintaining blood pressure, consuming too much can be harmful.

Cardiovascular disease is the leading cause of death worldwide, and high blood pressure is one of the most important risk factors. Excessive sodium intake, mainly through common salt, is a significant contributor to high blood pressure. In addition, high salt intake is linked to kidney problems, fluid retention, kidney stone formation, and may play a role in weight gain and obesity.

Guidance for Reducing Salt Intake

The World Health Organization (WHO) recommends that adults consume less than 5 grams of salt per day, approximately one teaspoon. However, the global average consumption is about 10.78 grams per day, twice the recommended amount. Most of this consumption comes from processed foods such as sausages, sauces, bread, cereals, cheeses and snacks.

To tackle this problem, the European Commission established in 2008 a framework for national initiatives on salt reduction, with the aim that Member States should reduce salt in food by at least 16%. In Spain, the Spanish Agency for Food Safety and Nutrition (AESAN) has implemented a Salt Intake Reduction Plan to gradually comply with WHO recommendations.

How to Calculate the Salt Content of Foods

How to Calculate the Salt Content of Foods To determine the amount of salt in a food, it is useful to multiply the grams of sodium indicated on the label by 2.5. For example, a food with 0.2 grams of sodium per 100 grams contains 0.5 grams of salt per 100 grams of product. Generally, a food is considered high in salt if it contains more than 1.25 grams of sodium per 100 grams, and low in salt if it contains less than 0.12 grams per 100 grams.

Effective Strategies to Reduce Salt in Your Diet

• Read Food Labels: Many processed foods contain significant amounts of hidden salt. Reading nutritional labels will help you identify products with high salt content and choose those with less sodium (less than 0.12 grams per 100 grams of product).
• Cook at Home: Cooking at home gives you greater control over the ingredients in your meals. You can reduce added salt and experiment with herbs and spices to enhance the flavor of your dishes without needing salt. It's advisable to add salt at the end of cooking and keep the salt shaker off the table.
• Consume Fresh and Minimally Processed Foods: Fruits and vegetables are low in sodium. Preparing dishes with fresh ingredients allows you to control the amount of salt added to your meals.
• Limit Processed Foods: 80% of the salt we consume comes from processed foods. It's important to limit the intake of processed meats, breads, cheeses, and ready-made meals, which often contain high levels of added salt.
• Use Salt Alternatives: You can replace salt with herbs and spices like basil, oregano, parsley, cilantro, rosemary, turmeric, and ginger. Garlic, onion, and citrus fruits like lemon are also excellent for enhancing food flavors without salt. Alternatively, look for salt substitutes like our Powdered Salicornia, which provides a salty flavor with very low sodium content, making it suitable for those with hypertension.
• Reduce the Use of Commercial Sauces and Salty Condiments: Sauces like soy sauce, ketchup, and mustard contain high levels of sodium. Opt for low-sodium versions or reduce their use in your meals.

Benefits of Reducing Salt in Your Diet

• Blood Pressure Control: Reducing salt intake helps control blood pressure and lowers the risk of developing hypertension. Studies in Portugal have shown that consuming plant-based salt like Salicornia can reduce blood pressure, offering hope for those with hypertension.
• Improved Cardiovascular Health: A low-salt diet contributes to better cardiovascular health and reduces the risk of heart disease and stroke.
• Reduced Risk of Chronic Diseases: Lowering salt consumption can reduce the risk of chronic diseases such as heart and kidney disease.
• Appreciation of Natural Flavors: Reducing salt will make you more aware of the natural flavors of foods and encourage you to explore a variety of spices and herbs to enhance your dishes.

A Step Towards a Healthy Life

Reducing the amount of salt in your diet is a crucial step towards a healthier, more well-balanced life. By making small changes in your eating habits and opting for fresh, natural foods, you can reduce your salt intake and improve your cardiovascular health and overall well-being. Remember that salt reduction is a gradual process, in which your palate will become accustomed to eating with less salt, and every small step counts towards a healthier, more vital future.