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Healthy alternatives to salt intake

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Healthy alternatives to salt intake

Today's article deals with healthy salt intake and diseases that can cause excessive consumption alternatives.



Salt is a good seasoning if used in moderation. There are several types of salt (or refined table salt and sea salt fat herbs).



Are healthier the sea salt and herbal salt common salt because contain minerals such as potassium, calcium, magnesium and iodine counteract the undesirable effects of excess sodium.



Salt herbs provides half the sodium salt and is composed of a mixture of aromatic herbs and salt.



The refined table salt is the least healthy; have been removed from it its magnesium and calcium and the added additives.



We need to ingest 1.25 gr. daily salt, equivalent to 500 mg sodium per day. This amount is the equivalent of a tablespoon of salt. However, many people consume 10 grams of salt or equal to 4000 mg of sodium.

Many foods contain hidden salt

•     Fast food and snacks : 2-3 gr.


•     Sausages and cured meats: 3-6 gr.


•     Hard cheese: 2,5 gr.


•     fries: 2.5 gr.


•     Pan: 1.2 gr.


•     Preserves: 1-2 gr.


•     Tomato juice packaging: 1.125 gr.


•     Bouillon: 1,5-2 gr.


•     Soups of about 13 grams of salt per 100 grams of product.

A study by the Spanish Agency for Food Safety and Nutrition concludes that in Spain most Spaniards consume 9.9 grams. of salt per day compared to 5 gr. salt maximum allowed by the World Health Organization. The result is that 35% of the population is hypertensive, a percentage that increases with age.

Salt intake and disease

The main diseases caused by high amounts of salt in the diet are:

1. Blood pressure, the arteries that carry blood to the body become stiffer and lose elasticity making it difficult to work the heart and kidneys. The increase in blood pressure occurs hypertensive crises that cause heart attacks and brain strokes.


2. Stroke or stroke caused by cerebral hemorrhage and stroke causing one third of deaths from circulatory diseases and a high percentage of people with stroke suffer severe neurological and physical consequences for the rest of their lives.


3. Myocardial infarction and heart failure. Excessive salt intake has adverse effects on the heart muscle worsening heart function and its ability to pump blood to the body.


4. Favors the development of gastric cancer, eating large amounts of salt can be an irritant to the gastric mucosa erodes causing ulcerative lesions, inflammation and infections that can trigger gastric carcinoma.


5. Impede the function of the respiratory system because the space of the airways caused by a reduced bronchoconstriction in asthmatics and bronchitis and respiratory distress worsens.


6. Hinders renal function, necessary for filtering and purifying the blood. Kidney patients worsen and trigger kidney failure if they ingest large amounts of salt in the diet.


7. Causes bone osteoporosis because by eating high amounts of sodium high amounts of sodium and calcium which lowers levels of bone calcium is excreted in the urine. As a result osteoporosis is generated with bones more fragile and more likely to fracture.


8. Predisposes to overweight and obesity.


9. Fluid retention in the body, causing swelling and edema of the ankles and legs. This impairs the normal functioning of the heart, liver and kidneys.

Good alternatives to salt intake

As alternatives to salt and intake of foods with hidden salt intake of salt, herbal salt and salt replacement for garlic, onion, lemon and herbs and bouillon cubes concentrated vegetable or chicken it is advised home.



It is very important to reduce consumption of foods high in hidden salt.



Garlic



Its pungency replaced with advantage to the strongest spices. It is a natural antibiotic against numerous microorganisms that contaminate food. Their actions are anti-cancer, anti-hypertensive, reduces cholesterol, atherosclerosis and blood clots and stimulates the defenses. It is convenient to use it as a substitute for salt. Suitable for taking it raw in salads or garlic sauce for cooking stews and meats, fish and vegetables.



Onion



Its strong flavor advises her as an ideal seasoning in all kinds of meals: salads, vegetable stews, potatoes, meat, fish and vegetables. It is a seasoning that brings great benefits to the body: anti infective against respiratory and gastrointestinal infections. bronchodilator properties bronchitis and asthma. Purifying. Protective heart. It reduces cholesterol levels and blood glucose. Powerful anti-cancer. Aids digestion by stimulating the liver, gallbladder and pancreas.



Spices



Salar is advisable to replace the food by seasoning with spices.

• If you cook meat used laurel, nutmeg, pepper, sage, thyme, garlic, onion, oregano and rosemary.


• If guises uses fish curry powder, mustard and pepper.


• In the case of vegetables is the most appropriate rosemary, sage, dill, cinnamon, tarragon, basil or parsley.

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