Wars have been fought from past to present for the sake of salt, which Homer defined as a 'sacred substance', and many games have been played to obtain it. Salt is used to preserve foods, extend their shelf life and as a flavor enhancer. As produced from nature, its color varies from grey, yellow, red and even blue and green. When salt is pure, it is colorless. The salt found on our tables as table salt is in the form of sodium chloride. When salt is consumed in ideal proportions, it is a good source of meeting the sodium and chloride needs of the body.
Sodium plays an important role in regulating water and acid-base balance in our body. Sodium is found naturally in many foods. Although the amount of sodium we should consume daily is 5 grams, according to the World Health Organization, this figure is well above the specified amount both in the world and in our country. Excessive salt consumption is both addictive and has a serious negative impact on your health. In case of excessive sodium intake, increased blood pressure is a risk factor for hypertension, heart diseases and kidney diseases. Insufficient sodium intake can cause muscle fatigue, cramps, disorders in the appetite mechanism and breathing problems.
A 6-gram daily decrease in salt consumption reduces the risk of stroke by 24% and coronary heart diseases by 18% as a result of lower blood pressure. provides reduction. This means that approximately 2.5 million deaths could be prevented worldwide.
Salt is an independent risk factor for the kidneys and eyes, which are the organs with the most sensitive vascular structure. A study showed that 24-hour urine protein levels decreased by 19% in 40 hypertensive cases by reducing daily salt intake from 10 grams to 5 grams. This means that rational salt use slows down the progression of kidney diseases.
If salt is consumed in excess, the sodium rate in the blood increases and edema occurs in the body. Every 1 gram of extra salt consumed retains 1 glass of water in the body. Additionally, excessive salt intake causes calcium excretion in the urine. Calcium loss from bones increases the risk of osteoporosis and bone fragility.
Salt is a serious risk factor in the digestive system. According to research, Japan Stomach cancer ranks first in the world in terms of incidence. The reason for this is that, socially, most of the foods are consumed smoked or extra salted.
So which salt should I consume?
Since salt options have increased considerably today, there is also a choice in terms of preference. Question marks have increased. There are crystal salt types such as sea salt, table salt, rock salt and Himalayan salt. Sea salt; It is obtained by evaporating sea water. Although sea salt is very rich in minerals, it is loaded with heavy metals due to environmental pollution.
Rock salt is found and mined in almost many parts of the world. However, crystal salt has been found in very few places in the world so far. The most important of crystal salts; It is Himalayan crystal salt. Himalayan crystal salt was formed approximately 250 million years ago when the main sea dried up. The most important feature that distinguishes Himalayan crystal salt from rock salt is; It crystallizes under high pressure. Laboratory research carried out; It has proven that the highest quality salt in the world is Himalayan crystal salt, both in terms of crystal formation, composition of minerals, and method of extraction and production. Himalayan crystal salt; Since crystallization has completed its evolution, its molecular structure is very small and thin. Therefore, this crystal salt can enter the cell very easily. Rock salt, on the other hand, has a very coarse molecular structure and is very difficult to get into the cell. Crystal salt is the exact opposite.
Refined salt, which has the most place on our tables, is formed through many processes. As a result of the addition of iodine, it is called iodized salt. Iodine is a necessary mineral for our body. It is effective in the functioning of thyroid hormones. Mostly iodized salt should be used. However, in case of various health problems, iodine restriction can be applied with the advice of a doctor. It is also beneficial to be conscious and careful about salt.
Ways to Reduce Salt Intake
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Always choose fresh and unsalted foods.
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Make sure to read the labels of the ready-made products you buy, make sure they include “salt-free” or “reduced salt” foods. prefer it.
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Do not use salt on the table. Prefer spices and flavorings such as parsley, mint, thyme, dill, fennel and basil instead of salt.
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Pickles, ketchup, mustard, olives, soy sauce, etc. The salt content of foods is very high. Stay away from these foods or consume them very little and infrequently.
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If you are eating out, ask for it to be prepared without salt.
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Drink plenty of water. Water generally contains little sodium. Check the sodium content of bottled water and mineral water on the label.
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Remove pickled foods and ready-made soups from your diet.
Correcting Blood Pressure and To Prevent High Blood Pressure
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Add very little salt to your food.
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Consume salty ready-made foods infrequently and sparingly.
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Keep your body weight balanced. Remember that the ideal body mass index is between 20 and 24.9.
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Increase physical activity. Increased activity balances body weight, lowers blood pressure and reduces the risk of chronic diseases.
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Increase consumption of vegetables and fruits. Vegetables and fruits are foods with low salt and energy content. These foods are also rich in potassium mineral. Potassium is a mineral that helps lower blood pressure.
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Especially calcium consumption improves blood pressure. Therefore, care should be taken to consume 2-3 portions of low-fat or fat-free milk and products a day.
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Consuming foods rich in magnesium helps control blood pressure. Magnesium is abundant in wheat bread, whole wheat rice, almonds, spinach, chard, dried beans and hazelnuts.
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If you consume alcoholic beverages, either reduce the amount of consumption or eliminate it completely. Because alcohol is a drink that increases blood pressure.
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