Why is excessive salt intake dangerous? 

WHO (World Health Organization) recommends a maximum salt intake of 5g per day. It’s just 1 flat teaspoon. It’s important to remember that it’s about the total amount, that is salt, which you add to the dishes, or directly on the plate, salt, which has been added to finished products at the production stage. 

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The Institute of Food and Nutrition emphasizes that Poles consume twice as much salt as the WHO recommends. The problem concerns adults and children in equal measure. Why is excessive salt intake dangerous? 

Salt is a source of sodium, it is chemically sodium chloride. Sodium is an element indispensable for man, it participates in maintaining water management and acid-base balance. Too much sodium, however, carries an increased risk of development 

hypertension 

atherosclerosis 

osteoporosis 

stomach cancer. 

Excessive salt intake also causes water retention in the body and causes edema. It affects large, daily weight fluctuations. Did you eat a lot of salty products? In the evening you can weigh up to 2 kg more! 

How to reduce salt intake? 

The first step you should take is to limit the consumption of finished, processed products. The most salt is in 

sausages, 

yellow cheese, 

salty snacks, 

ready sauces, 

spice mixes, 

bread, 

silages. 

Legal regulations regarding food labels facilitate restriction of salt consumption. The producer is obliged in the nutritional table to inform about the salt content in 100 g / 100 ml of the product. Thanks to this, you can easily catch what is its main source in your diet. 

The second step is to reduce the salt you use at home for salting. The taste buds quite quickly adapt to a certain level of saltiness, which means that after a few weeks you will have to add more salt to get the same effect. Fortunately, this process also works the other way round. The reduction of the addition increases the sensitivity of the taste buds. Adaptation to the new level of saltity takes about 2-3 weeks. 

What if you can not get used to salt? 

What to replace salt? Try the potassium salt! 

Season dishes with fresh and dried herbs that intensively enhance the taste! Kitchen salt is worth replacing with potassium salt! How does potassium salt work? 

What is the composition of potassium salt? Usually it is a mixture of ordinary salt with a reduced amount of sodium and potassium chloride. Potassium is a mineral that occurs primarily inside cells and draws water away from blood vessels. Reducing blood volume results in a drop in blood pressure. 

Potassium salt, thanks to its potassium content, therefore has the opposite effect to ordinary salt – it affects the maintenance of correct pressure. It is therefore used as an auxiliary element in the treatment of hypertension. Potassium also helps in reducing muscle cramps and reduces swelling. 

Where to buy potassium salt? You will find it in most health food stores and well-stocked supermarkets. Its price is about PLN 10 per kilo. Remember, however, that it is still a mixture with cooking salt, so you can not eat it in large quantities. Its addition should be small. 

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You can read also: Salt, harmful or not?

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