– Do we need salt?
Salt (sodium chloride) is essential for life, but our body needs small doses for its normal functioning. Salt participates in a multitude of metabolic processes in our cells and is essential for maintaining hydration in our body, but excessive consumption can be harmful to our health.
According to the World Health Organization (WHO), the average daily salt needs for a healthy person is 5 grams, the equivalent of salt in a teaspoon of coffee (about 2 grams of sodium). In this way, it is easy to understand that we consume much more salt daily than we need (generally we double the recommended daily amount).
– What are the risks of excessive salt consumption?
Excessive salt consumption favors the development of high blood pressure as well as preventing adequate control in hypertensive people. According to the WHO, hypertension is the cause of 60% of strokes and 40% of heart diseases. On the other hand, in people with heart, liver (such as cirrhosis) and kidney diseases, excessive salt consumption causes fluid retention and decompensation.
– What are the benefits of eating with little salt?
By reducing daily salt consumption we will promote the elimination of fluids, avoiding swelling, we will help the functioning of our kidneys by achieving greater energy and we will take care of the health of our heart with better control of blood pressure. With reduced salt consumption, the WHO estimates that more than two million deaths could be avoided each year.
– How can I follow a low-salt diet without it tasting bland?
Eating with little salt does not have to deprive us of the flavor of food. In fact, the flavors can be enhanced by using other condiments that can be adapted to each person's personal tastes, such as vinegar, lemon juice, certain spices (pepper, cayenne, ginger, nutmeg...), aromatic herbs (thyme, rosemary , cilantro, parsley...), basil, mint, garlic (powdered, chopped or roasted) or onion.
Dr. Cristian Iborra
Cardiology Service
At the UICAR Cardiovascular Risk / Nutrition Unit, we adapt your diet to your cardiovascular situation.