How much sodium in the salt?
When reading food labels, the distinction between salt and sodium isn't always clear. To go back from the salt content on the label to the sodium one: just divide the number by 2.5. So, for example, a food that contains 2 grams of salt will contain 0.8 grams of sodium.
Check the labels
Reading the label is essential to keep under control the amount of salt (and sodium) that is consumed daily with the diet. On the packaging of food products there are some indications regarding the salt content, in accordance with the provisions of EC Regulation no. 1924/06.
- Low Sodium / Salt: Contains no more than 0.12g of sodium, or an equivalent value of salt, per 100g or 100ml.
- Very low sodium / salt content: contains no more than 0.04 g of sodium, or an equivalent value of salt, per 100 g or 100 ml (this definition does not apply to natural mineral waters or other waters).
- Sodium-free or salt-free: Contains no more than 0.005g of sodium, or an equivalent value of salt, per 100g.
- Reduced content: reduction of the content of at least 30% compared to the usual.
Swelling
This is the typical signal: the rings tighten because the fingers of the hand swell after a salty meal. The more sodium is consumed, the more water will flow into an area. This is because the water follows the salt due to osmosis. While it may seem counterintuitive to drink more water when you feel bloated, it can actually counter the effects of excessive salt intake. Consuming adequate fluids can eliminate everything, including excess sodium, from your body.
Feeling tasteless food
It is not the pure salt, but the sodium found in processed and packaged foods (such as convenience foods, canned foods, frozen meals, snacks, and cured meats) that makes up the bulk of the mineral's daily intake. It is known as the consumption of a greater amount of ultra-processed and industrial foods cause significantly higher risks of having high blood pressure or heart problems. Whole foods such as fruits, vegetables, whole grains and raw nuts and seeds are naturally low in sodium. Systematic consumption of fried foods , or excessively salty, but frequent restaurant meals with elaborate and heavily seasoned foods can also get the taste buds accustomed to a certain level of salt. The result? Meals often taste bland and tend to add more and more flavor. .
Increased blood pressure
Salt isn't the only thing that can affect blood pressure - genetic factors, stress, weight, alcohol intake, and physical activity also contribute to changes in blood pressure. But systematic consumption of high-sodium foods can play a role. important role. Excess sodium intake promotes volume retention, which is an important factor in the onset of hypertension which, when uncontrolled in the long term, predisposes individuals to an increased risk of stroke, heart attack, heart failure and chronic kidney disease. All that extra fluid can exert force on blood vessels. Over time, this pressure can hinder the normal flow of blood and oxygen to the organs, making it even more difficult for the heart to pump and for the kidneys to restore fluid and electrolyte balance.
The optimal pressure
Healthy blood pressure is below 120/80 mm Hg. The first number quantifies systolic BP (blood pressure) and represents the amount of pressure during a cardiac contraction. The second number, called diastolic pressure, represents the amount of pressure when the heart relaxes.
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Use spices.
Often replace table salt with spices and herbs such as basil, rosemary, paprika and turmeric when preparing dishes. Adding aromatics such as garlic, onion, scallion and leek will add flavor without having to overdo it with salt.
Change home cooking methods.
Limit restaurant-style meals at home without overdoing the added salt and fat. Use alternative and healthy cooking methods such as an air fryer, slow cooker, steamer, or dryer. These cooking methods do not require the use of excessive salt or oil to prepare a delicious meal.
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