Are there any of you who add salt without even tasting the food? I can hear almost everyone starting to criticize themselves. Unfortunately, many of us do this. Perhaps one of the most important of our unhealthy living habits is using three times as much salt as necessary.
The fact that salt is used many times more than necessary invites chronic diseases. 79% of deaths in our country are due to these chronic diseases (such as heart diseases, hypertension, diabetes).
World Health Organization; It recommends the amount of salt that should be consumed daily as less than 5 grams per day in order to protect against heart diseases, kidney diseases, obesity, diabetes and some types of cancer and not to adversely affect bone health. However, daily salt intake in our country is approximately 15 grams per person.
In order to reduce salt consumption, salt reduction policies should be developed as a country and individuals should reduce their salt consumption. The Ministry of Health has been carrying out the 'Türkiye Program for Reducing Excessive Salt Consumption' since 2011. Within the scope of this program, the salt content of breads has been reduced, the sale of products such as chips with high salt content in school canteens is prohibited, it is suggested that salt should not be present on the dinner tables, and it should be added when requested with the package. March 11–17 is celebrated as the World Salt Awareness Patient.
5 grams/day of salt is approximately equal to 1 teaspoon of salt.
Advice to reduce salt;
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Don't add salt before you taste the food.
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Use reduced sodium salt.
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Salt intake can be reduced by 15% by not using a salt shaker at the table.
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Choose fresh and salt-free foods.
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Brine foods with high salt content (such as olives, cheese, pickles) and consume less canned foods.
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Get the minerals you need such as sodium and potassium from these foods by consuming more fresh fruits and vegetables.
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Do not consume processed foods such as salami and sausages frequently.
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Be sure to read the labels of the ready-to-eat foods you buy, and choose the one with less salt.
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To increase the flavor of your food, use fragrant herbs instead of salt - marjoram, parsley, mint, thyme, fennel, basil, lemon and rosemary-, seasonings, sauces such as reduced salt soy sauce, mustard.
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If you use house paste, do not add additional salt to your meals.
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Don't forget that there is extra sodium in ready-made meat, chicken broths and instant soups.
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Chips as a snack, instead of salted nuts Dried fruit should be preferred.
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If you are eating out of the house, choose less salty foods.
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At the restaurant, ask the waiter to bring your salad without tossing the dressing and salt.
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Plenty of water should be drunk, sodium content of bottled and mineral waters should be checked on the label.
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