Heart: 4 tips for a low-salt diet

Even if salt is essential to the proper functioning of the body, it should not be abused due to It can be harmful to health. In fact, long-term salt will increased blood pressureAnd the ArteriosclerosisAnd the Cardiovascular system damage or Promote water retention. “A low-sodium diet can help control blood volume and blood pressure,” Anna Taylor, MD, a registered dietitian at the Independence Center for Family Health in the US, says in an article in the Cleveland Clinic.

To avoid salt deficiency while reducing the risk of heart disease, the World Health Organization recommends consuming less than 5 grams of salt per day. This is it The equivalent of one teaspoon per day. But “don’t forget that processed foods also have a lot of sodium,” the dietitian states. The salt shaker is just the tip of the iceberg. The more processed foods, the more likely they are to contain a high amount of sodium. So, go for the homemade kitchen that contains the freshest ingredients.”

In fact, it is important to remember that Salt is naturally present in our daily food. The French tend to eat a lot of salt. They have forgotten that it is in some everyday foods and that it is added to the table salt that we add to our dishes,” admonished Medisite nutritionist Alexandra Murcier. “If we are consuming really industrial and processed products, The dose of salt can be increased and exceeded 10 g per day. But how can you eat less salt?

Food: How do you go on a low-sodium diet?

1- Bet on fresh and frozen foods

To protect your heart while taking the necessary amount of salt, It is important to choose these foods wisely. Anna Taylor recommends “Use fresh ingredients and/or foods with no added salt whenever possible.” “Fresh fruits, vegetables, meat, poultry and fish are examples of low-sodium foods.”

In addition, Frozen fruits and vegetables are a good alternative. “Unless there is sauce or flavoring added, frozen vegetables rarely contain added sodium, which makes them A healthy option like fresh vegetables”, explains the specialist. “They are too Economical optionBecause they don’t spoil as quickly as fresh produce.”

2- Banning ready-made and processed foods

Forget canned soups, prepared meals, instant cereal, or sauce mixes, they all contain a lot of salt. “If you had to choose frozen meals, Choose those with no more than 600 mg of sodiumAnna Taylor suggests. “So care should be taken to limit the consumption of these foods.” On the other hand, Charcuterie, bread, cheese, mustard, chips or cake They are also foods to limit if you want to reduce your salt intake.

3- Bet on aromatic herbs

It is used to improve the taste of food, and reducing salt doses may be complicated for some. So if you fear a lack of flavor, a dietitian advises Add fresh herbs or aromatics. “Put leeks, onions, celery, carrots, ginger, garlic, lemon or even peppers in your dishes.”

4- Note the amount of salt consumed

In order to control her consumption, Anna Taylor advises Record the amount of salt you eat daily. “You can write it down in a notebook or use a meal-tracking app to make it easier,” she says.

For example, a dietitian brings a low-salt menu to the Cleveland Clinic.

The meal: a typical low-sodium menu

“For a diet in which you consume 2,000 mg of sodium per day, a sample menu might include eating 500 mg for breakfast, 250 mg for snacks twice daily, 500 mg at lunch, and 500 mg at dinner,” Anna Taylor says.

1- to eat breakfastDietitian recommends Eat fresh fruitAnd the A slice of whole wheat bread and a vegetarian omelette (Mushroom, Pepper, Onion).

2- at lunch Anna Taylor compose salmon dish accompanied by Steamed fresh vegetables And the’Salad with homemade vinaigretteAlways low in salt. For dessert, recommend eat berries.

3- dinner The type suggested by Anna Taylor consists ofGrilled chicken, boiled potatoes and fresh vegetables. As with lunch, this can be served with a green salad and low-sodium dressing. “Finish with watermelon“, she writes.

4- If you like to eat snacks, Fresh fruits and unsalted nuts Recommended by the expert.

‘Take about Three to six weeks until the taste buds begin to adapt and stop craving salt,” says the expert. “Let your body adapt to your new food choices. Instead of focusing on all the foods to avoid, focus on the healthy foods you should be eating.”

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