How and why to reduce the amount of salt in your diet

A teaspoon of salt contains 2,325 mg of sodium, which is more than the RDA. Plus, sodium is found in most processed foods and convenience foods. It is necessary for the body as it helps maintain fluid balance and transmit nerve impulses. It also affects muscle contraction and relaxation. But sodium can also have a negative impact on health.

The kidneys monitor the sodium content in the body. When there is not enough of it, they store it, and when there is a lot of it, they excrete the excess in the urine. If for some reason the kidneys fail, sodium begins to accumulate in the blood. And since it attracts and retains water, the volume of blood increases, the load on the heart increases, and blood pressure rises. All these are factors in the development of cardiovascular diseases.

The recommended amount of sodium per day is less than 2,300 mg. But this is the upper value. Try to reduce the dose even further, especially if you have a sensitivity to sodium.

Know which foods contain sodium

All processed foods: flour products, sausages and cheeses, canned food, fast food and ready-made meals. They are usually high in salt and other additives.
Natural sources: vegetables, dairy products, meat, seafood. For example, a glass of milk contains about 100 mg of sodium.
Refueling. For example, one teaspoon (15 ml) of soy sauce contains 1,000 mg of sodium.

To eat less sodium:

Eat more fresh vegetables and fruits. Also buy fresh meat, and skip sausages, sausages and ham.
If you buy ready-made foods, choose those that have a low sodium tag. Do not buy cereals with the addition of spices, give preference to the usual ones.
Try not to add salt when cooking.
Use fewer dressings. Soy sauce, mayonnaise, ketchup, mustard are all high in sodium. Add herbs and spices, juice and citrus zest to enhance the taste of salt-free dishes.

Look at the labels

Taste will not tell if a food is high in sodium. Therefore, always look at the nutritional value label. It should indicate the content of salt and other ingredients containing sodium, for example:

Monosodium glutamate (E621).
Baking soda (sodium bicarbonate).
Baking powder.
Sodium hydrogen phosphate.
Sodium alginate.
Sodium citrate.
Sodium nitrite.

Try to avoid foods with more than 200 mg sodium per serving. To do this, pay attention to how many servings are in the package. This information should also be included in the nutritional value.

There are many products in stores that say “less sodium” or “no salt,” but that doesn't mean all of them are really low in sodium. Typically, such inscriptions mean the following:

"Without salt". Each serving contains less than 5 mg sodium.
"Low sodium." The sodium content is reduced by at least 50% compared to normal.
"No added salt." No salt was added during processing, however the ingredients themselves may contain a lot of sodium.

Get out of the habit gradually

You can train yourself to eat less salt. Just reduce the amount gradually. Use unsalted seasonings to start with, and limit the amount of salt per day to a quarter teaspoon. Remove the salt shaker from the table. Over time, you will get used to it, and some foods will even feel oversalted to you.