Avoiding salt will save you from illness

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Avoiding salt will save you from illness

Avoiding salt will save you from illness

Avoiding salt will save you from illness

It is difficult to give up salt. It is found in large quantities everywhere, especially in processed foods and cooked foods. To make it easier to refuse 04/09/2022, InoSMI

2022-04-09T12: 05

2022-04-09T12: 05

2022-04-09T12: 05

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For salt, which is part of our daily diet, experts say: five grams a day is enough for the normal functioning of the body, while excessive consumption can cause various diseases. Salt consumed in moderation is not harmful to health. However, excessive consumption can lead to serious problems such as kidney damage, high blood pressure and heart disease. You can reduce your salt intake by making conscious food choices, eating homemade food and reading labels carefully. Cardiovascular disease is the leading cause of death worldwide. The main risk factor among them is hypertension. Studies show that too much salt in the diet contributes to high blood pressure, as well as an increased risk of heart disease and stroke. Experts advise not to eat more than five grams of salt a day or even less than a teaspoon. Even lower intake is recommended for children, depending on the activity. Salt provides the body with various benefits due to its sodium content. Most of the sodium in the diet comes from salt (NaCl), so the terms “sodium” and “salt” are commonly used interchangeably. However, only the amount of sodium you take in is important for your health, so food labels should focus on the sodium content and not the amount of salt. It is not difficult to calculate this, since salt is 40% sodium and 60% chlorine. To find out the sodium content of the amount of salt, this number can be multiplied by 0.4 and to find the amount of salt by the amount of sodium, by 2.5 Six diseases that can be avoided by reducing intake Salt Salt is an essential nutrient for the body that plays a role in regulating the balance of body fluids, improves the function of nerves and muscles, but excessive consumption can be harmful to health. Here are six diseases that can be prevented by reducing salt intake. High blood pressure Due to the high salt intake, our body becomes more prone to fluid retention, which requires more blood flow through our veins and arteries. This raises blood pressure, so the heart has to beat faster. High blood pressure usually has no symptoms and is therefore called the silent killer. Reducing salt intake reduces the number of illnesses and deaths, while at the same time relieving symptoms such as edema, fatigue, cough Stroke Consuming more salt than recommended increases the risk of stroke and other cardiovascular diseases. When blood flow to a specific part of the brain is stopped or restricted, less oxygen is supplied to the brain tissue and stroke occurs. Increased salt intake can increase the amount of blood in the arteries, increase blood pressure and therefore increase the risk of stroke. Heart attack Salty foods, especially processed foods, lead to high blood pressure, heart attacks and strokes. High blood pressure causes millions of deaths each year and is one of the leading risk factors for heart attack. In this regard, reducing salt intake can actually save lives. Vascular damage According to studies, excessive salt intake causes significant damage to the arteries and causes the accumulation of fat, cholesterol and other harmful substances in the blood vessels. Renal insufficiency can some organs without even causing high blood pressure. Excessive salt intake causes a decrease in kidney function, which can lead to imbalance in the body, blood clotting disorder and anemia. In more severe cases, this can lead to chronic kidney failure. 11 Tips on Reducing Salt Intake It is quite difficult to give up salt. Salt is abundant everywhere, especially in processed and cooked foods. In addition, one of the main obstacles to eating less salty foods is the biological and acquired tendency for salty taste. If you were given salty food as a child, then as an adult you will probably also like salty food. Therefore, researchers believe that this behavior is the result of a learned reaction. However, there are several tips you can try to avoid excess salt. You can choose the ones with the lowest sodium content. Limit your intake of processed foods and processed foods. Limit your intake of processed foods, including sauces, mixes and processed foods. It is best to cook at home – this way you can control the amount of salt in your diet. If you eat ready meals, choose those that do not have more than 600 milligrams of sodium in total. Gradually reduce your salt intake. A pretty good method is to give your tasty cups time to get used to less salty foods. According to studies, people who gradually reduce their salt intake over an eight-day period are better able to adapt to changes in the taste of food. It takes four to twelve weeks to get used to unsalted flavors and make them a way of life. Educate your child’s flavors As adults, changing taste preferences is more difficult than in childhood. Therefore, it is good practice to offer children low-sodium diets from the time of food differentiation Reduce the intake of processed meats Processed meats are high in salt. You can choose less salty foods. Ideally, eat them less often. Buy lean, fresh poultry, fish and meat whenever possible. Avoid salty, smoked and other processed meats Eat fresh vegetables Eating fresh vegetables without added salt or sauce is also a good way to reduce your salt intake. Try cooking vegetables, eat red peppers, tomatoes, pumpkin, fennel, zucchini. This way of cooking will allow their taste to come out. Choose unsalted snacks Savory snacks such as chips or cookies can be replaced with fruits, nuts (almonds, walnuts) or vegetable sticks. As for sauces, you can try homemade recipes. However, be careful with the dose of salt. Cook with little or no salt. This is a great way to get rid of salt gradually. Try using garlic, citrus juice or spices instead of salt when cooking. Black pepper can be used as a seasoning for pasta, eggs, fish, soup. Be careful when using soy sauce, especially salty, Remove the salt shaker from the table It seems easy to remove the salt shaker from the table and if you do not have salt in front of you, you will be less likely to consume it. Prepared meals will significantly reduce salt intake Make good choices when eating out If you eat out or order packaged foods, choose low-salt foods. When shopping for pizza, choose vegetable or chicken options. When ordering spaghetti, choose dishes with vegetables or chicken in tomato sauce. Avoid bacon, cheese, sausage. Stay away from high-salt ingredients such as processed meats, cheese, barbecue sauce and prefer vegetable salads.

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