Hidden salt: 10 foods sabotage their sodium level

Why is too much salt bad for our health?

Our body only needs 1 g of salt a day to work, but we eat a lot more. Too much salt disturbs the natural sodium compensation in our body and causes water retention that increases blood pressure. Over time, this harms the arteries and leads to CVDs. Taking blood pressure is the only way to do so Do you know your risk. A normal blood pressure value is 120/80 mmHg or lower. Check your with a home testing monitor or in doctor surgery.

Evidence that link salt and high blood pressure are so convincing that the National Institute for Health and Nursing Excellence (Nice) In Great Britain, cutting salt has made the top priority to prevent cardiovascular diseases. It has set a destination of 6g salt every day and would like to cut it on 3G to save more life. High salt in nutrition is also connected to each other Stomach cancerOsteoporosis and kidney stones.

The latest figures show that the average salt intake is 8.1g in Great Britain and 8.25g In the USA – that is eight times more than our body needs. So how did we come here? Well, it is easy to underestimate how much salt we consume, as it is often hidden in finished meals and products such as breakfast flakes, sweet cookies and cakes.

Your salt strategy

Around 75% of the salt we consume comes from the food we buy. To stay in recommended income, first read food labels for salt levels. You have to remember that salt consists of sodium and chloride. So if a pack lists sodium, you only multiply this by 2.5 to maintain the true salinity.

First, let the salt cut off at home, how much salt you add when cooking – 6g is a level spoon – and resist your meals at the dining table. Imagine the snack bars more as a treat than a weekly contact point. Together, these changes reduce the daily salt balance in no time. Read more about which foods are high in salt and how to avoid it.

• Check if your blood pressure is in the healthy area.
• A high salt intake is the main cause of high blood pressure (high blood pressure), known as a silent killer because there are no noticeable symptoms.
• Salt is associated with stomach cancer, kidney stones and osteoporosis.
• Go easy how much salt you add at home with your meals.
• Check the salt mirror on packaged foods.
• The snack bars are notoriously high in salt, so think of you as a pleasure.
• Stay at a maximum of 6 g of salt every day, less if you can.
• Cook new from scratch so that you are responsible for the spices.

What are the signs that you eat too much salt?

There are several treacherous signs that may exaggerate the salt.

• Your stomach is bloated or feels swollen. A frequent side effect if liquid builds up when salt encourages your body to do so Keep water. We keep around 1.5 liter liquid in the body If we eat too much salt.
• Threshold in your face to your Feet, ankle And the fingers are another symptom for too much salt in their diet, which leads to water retention.
• You can get a headache or feel dizzy. Both are side effects if they are dehydrated too much salt.
• Eating salty foods Make us thirstySo we drink more water and need more visits to the bathroom.
• To put on a few LBS or a kilo in a few days is another sign of too much salt. This is because you start to keep water. A salty snack or lots of salty foods such as bacon, ham or cheese probably contribute to this.

10 foods that are surprisingly high in salt

1. Pizza to take away

About half of the Pizzas to take away In Great Britain, the amount of salt that we should eat in one day contains as much or exceed them according to the action on salt. It found Domino’s the Sizzler Standard Mozzarella Substance Medium Pizza contains 21.38 g of salt, which is more than three times the daily Maxus and the salter than sea water.

2. I am a sauce

It may give an incredible Umami taste for dishes, but soy sauce crouches on an amazing clock 2.75 g of salt per tablespoon – Almost half of the amount recommended daily.

3 Marmite

How a line Marmite on her toast? Then just go as a typical one 8g serving contains 0.86 g of saltwhich makes around 14% of the daily reference recording of an average adult.

4 cheese

It may be a staple, but it is considered a high-salt product. Feta has 2.5 g salt per 100 gStylton 2g salt per 100 g and on average cheddar has 1.78 g salt per 100 g. Fautical cheese on an average of 1.91 g salt per 100 g is higher.

5 bread

While bread is not worrying about salt – A disc contains about 0.39 g – We eat it so often that the salt number has. Try to exchange your breakfast toast porridge And at noon -sandwich for a jacket potato suggests the British Heart Foundation.

6 breakfast cereals

An unexpected source of SaltIt is estimated that 60 percent of grain in Great Britain has medium to high salt values. Check the nutrition on your current muesli and exchange them for Weeabix or shredded wheat.

7 processed meat

This closes Sausages, ham and bacon which are all high in salt. Eat occasionally and look at healthier alternatives like Poached egg on avocado -toast for breakfast.

8 prefabricated soups

Provisions or cardboard operations are often long salt. Each can is usually two portions, but most of us eat the whole can and give us a double goal of salt.

9 Needs in Salzlake

Although a healthy ingredient can be used at home, the fish contains high amounts of salt in Salzlake. So rinse in cold water before using or buying tuna in spring water.

10 Tapas in the Mediterranean style

Sun -dry tomatoes, olives, marinated artichokes and anchovies may appear like healthy food, but can be incredibly salty. So try to watch how much you eat.

Simple ways to reduce salt

Step away from processed And ultra-processed foods because they contain most of the salt used by us. The culprits include on -call meals, finished sauces, soups and warehouse cubes. Reduced salt products may not be with low salt, since the term only means that a product has 30% less salt than the standard.

Protect Gourmet salt. Smokers, truffles, Himalaya, flakes and crystals consist of 100% sodium chloride. Big flakes and crystals make it easier to be spacious when sprinkling. Never pour salt out of the container because the use of your fingers or a teaspoon gives you more control. Hold the salt pot off the table to resist the spice at the table.

Check in salt Foods as they often added salt and sugar. Give them a short flush if you do this – the same applies to tuna in Salzlake. When checking the diet on packs, note that salt and sodium are not the same. Salt consists of sodium and chloride. If a label only specifies the figure for sodium, remember to multiply it by 2.5 to get the true salt figure.

Switch to lower salt alternatives. Losing Contains potassium chloride and sodium chloride, which greatly reduces salt intake. However, this does not deprive their taste buds of salty foods. Less is more the best long -term strategy. Since they contain potassium, these substitutes can also be unsuitable for people with heart disease. Contact your doctor before using him if you have been diagnosed Heart disease.

Cooking is the smartest way to keep an eye on your salt intake at home. Salt for black pepper, spices, herbs, garlic and citrus juice and bowl to replace to increase the recipe aromas. At first you may not find any salt recipes boring, but your palate will adapt within three to four weeks and you will notice the aromas of other ingredients. Read that Best spices And dried herbs Increase the taste.

What is the best way to lower your salt intake?

First go through a blood pressure test to check whether your healthy zone is located, as it is the catalyst you need to change your diet. High numbers must be addressed directly by cutting salt and possibly by weight loss and movement.

Take a look at your diet to see where the salt sneaks into it. Do you rely on too many snack bars or prepared meals? Does the food for lunch meals go to your count? Are you a serial snacker of cookies, crackers and chips?

Next, make some healthy switches. Consider planning meals to bring them back to control. Remember your shop by curb with low alternatives and alternative flavors such as herbs and spices. Get used to Batch cooking recipesSo you are not tried by Fast Food if you are hungry after work.

If you tackle your salt intake, your health will bring different advantages, such as: B. fewer flatulence, better sleep and more energy, since dehydration of too much salt can feel tired.

How do I know that? For eight years I was the editor of a healthy food magazine with no-old recipes. While I first missed the salt, my palate got used to it and I started trying the other flavors in a dish. I now only easily with salt and never add it when cooking rice or vegetables. I don’t miss this salty tang and I have to admit that sometimes I can be too heavy with the salt with the salt when eating.

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