Cut the Salt, Protect Your Health

  • Excess salt causes many diseases as it raises blood pressure. So, how can we reduce our salt consumption?

Although salt consumption is very necessary for body functions, excessive consumption is very harmful as it disrupts the blood pressure balance.
Salt consumption in our country

Turkey is the country that consumes the most salt in the world. While the daily salt consumption in most countries is 9-12 grams per day, our salt consumption is around 18 grams per day. Hypertension is seen in approximately one third of the adult population in our country due to high salt consumption. Our average blood pressure level is also higher than in Japan, China, the UK and the USA. This situation reveals the fact that we urgently limit our use of salt throughout the society.

  • Let’s limit salt in our diet

Reducing salt in the diet not only lowers blood pressure, but also reduces the risk of new coronary heart disease, myocardial infarction and stroke. Hypertension also reduces the risk of stomach cancer, kidney disease, bones are protected. Millions of dollars are saved in health expenditures. Currently, all countries are trying to reduce salt consumption.

While salt is restricted in the diet, salt from all sources must be reduced. It is essential to reduce the salt used, especially during the processing of foods. Because 75-80% of the salt consumed in industrialized countries is obtained from processed, packaged and ready-made foods. Salt added while cooking or eating is only 10%. The remainder is found naturally in foods. In Asian and African countries, the main source of salt is salt added during cooking or found in sauces and seasonings.

  • How much salt?

The World Health Organization recommends that adults use less than 5 grams of salt per day to prevent chronic diseases. (2 grams sodium /day) recommends their use. Some countries have set targets for salt in their diets and have come a long way in this direction.

The main sources of salt intake in our country are white cheese, pickles, olives, noodles, sunflower seeds, tomato paste and salting without tasting the food. However, bread also plays a big role in our salt consumption and we get more than our daily needs with bread alone.

  • How do we cut the salt?

It is very difficult to cut salt suddenly. If it is reduced little by little, the sense of taste will get used to it in a few weeks. It is very important for everyone’s health to reduce the salt in their diet as much as possible. For this reason, do not add salt while cooking your food.

  • Ask for your meal to be prepared without salt at the restaurant. Just as you want your coffee plain, ask for your meal without salt.
  • Remove the salt shaker from the table. For flavor, use mint, parsley, dill, various spices, red ground pepper.
  • Lemon and vinegar usually do not look like salt.
  • The salt content of sausage, pastrami and salami is higher than normal meat and consume as little as possible.
  • Know that ready-made sauces such as ketchup, mayonnaise, mustard, soy sauce and some spices are salty. Don’t buy ready made sauce, make your own sauce.
  • Make it a habit to look at the content of the product you will buy in your grocery shopping. Because many foods that don’t taste salty are actually salt stores…
  • Pay attention to whether the value on the label is salt or sodium. If the sodium value is given, you can find the salt value by multiplying it by 2.5.
  • The salt content of different brands in the same product can be very different from each other. Check them all and choose the same food with less salt.
  • Especially prefer vegetables and fruits as their salt content is low.
  • For snacks, eat fruit instead of chips and nuts.
  • Take care to take a little less salt every day.

Healthy days

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