The doctor has recommended that I reduce salt at meals. How can I follow a low salt diet but still enjoy the food?

Salt is a very common element in our diet, and is necessary for the proper functioning of the body. Currently, the recommended daily amount is 5 or 6 grams, from which the blood pressure can be increased. The usual diet of many world populations exceeds this figure, exceeding 12 grams in some regions of Asia or Eastern Europe.

Reducing salt intake to 5 grams a day – equivalent to a teaspoon of tea – is associated with a 23% decrease in the incidence of a stroke or stroke and 17% less cardiovascular events, such as angina pectoris or myocardial infarction

If the doctor has recommended reducing salt intake, there are all kinds of condiments, spices, fruits and vegetables that can be good substitutes:

  • Garlic, onion, leek, citrus fruits (grapefruit, oranges and lemons) and aromatic herbs (parsley, fennel, clove, oregano, basil, saffron and ginger). Pepper can also be a good replacement for salt.
  • Virgin olive oil or its different varieties, in addition to its heart-healthy nature, will give a Mediterranean flavor to your food.
  • Algae, increasingly fashionable in today’s cuisine, are another option.

In the case of using salt, it is always better to consume sea salt, with less sodium chloride content than the other salts, of which there are many varieties such as unrefined sea salt that is obtained by evaporating seawater in the salt . It has many trace elements and a slightly more consistent flavor than refined, so a smaller amount is used; Maldon salt is a type of English sea salt made by hand and comes in the form of flat crystals.

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