Reduce salt consumption

You may have already heard that reducing salt consumption helps prevent high blood pressure and here I will show you the reasons for this attitude.

One of the reasons is that by consuming less sodium, there is a tendency to have less swelling in the legs, feet and abdomen.

Another reason is that people with chronic kidney failure and heart failure need to control their sodium intake to prevent volume overload, which in turn increases blood pressure and causes edema and shortness of breath.

When sodium intake drops from 4,000 mg to 2,000 mg per day, for example, blood pressure drops by 2 to 3 mmHg.

This reduction can be up to 10 mmHg in a few years and thus can substantially reduce a person’s risk of developing heart disease in the future.

Benefits of a low-salt diet

In addition to lowering blood pressure, lower sodium intake may enhance the effectiveness of antihypertensive medications.

Eating less sodium is also associated with other health benefits, which include: reduced risk of death from stroke, better control of heart failure and reduced risk of developing kidney stones and osteoporosis.

What are the sources of sodium?

The main sources of sodium in a diet are processed foods, foods prepared in restaurants and the salt we add to our food.

Processed foods include:
frozen lunchboxes,
canned foods, soups,
preserved foods,
snacks,
cold cuts/processed meats,
cheese,
Spice,
sauces in general,
salad dressings,
breads,
cereals.

The sodium found in processed foods accounts for approximately 80% of the daily intake of a person following a typical Western diet.

Those with high blood pressure should consume less than 2.3g of sodium per day. Furthermore, people with other conditions may be advised to consume even less, with around 1.5g to 1.8g per day.

But the reality is different. Most people add more salt to their food out of habit, without thinking!

It may seem difficult to cut the amount of sodium you get in your diet, but most people find that their taste buds quickly adjust to lower salt levels.

This is because the taste of salt is acquired and adapts. Therefore, you just have to wait for your taste buds to readapt, which occurs over a period of 10 to 14 days if the person commits to a reduced salt diet.

Fresh herbs, spicy sodium-free seasonings, and flavored vinegar are tasty alternatives that make up for the lack of salt in your food.

Suggestions for reducing sodium:

Be aware that you may feel the taste of the food diminish at first, but other pleasant flavors will emerge within two weeks.

Consider cutting the sodium from your meals even further to be more permissive with your snacks. Many apps that track food can help you achieve this goal.

Avoid using a table salt shaker and reduce or eliminate the use of salt when cooking. Try adding flavor to your food with herbs, spices, garlic, onions, or lemon.

Look for low-sodium products, such as seasoning mixes. Also, read labels to find the correct amount of sodium per serving of canned, bottled and frozen foods.

Make a list of low-sodium and healthy foods that can be used to replace other foods. Many markets now have this information.

For anyone dining out, ask for your food to be prepared with less salt and also ask for separate sauces. Furthermore, in salads, avoid bacon, cheese and croutons.

Do not add salt to your food before you start eating. Also, teach your family members to taste their food before adding salt. This creates a habit of awareness.

Avoid fast food or look for restaurants that offer fruits or vegetables without sauces. Ask for your food to be prepared without salt, if possible.

Do not use any type of salt substitute that has a high potassium content unless a healthcare professional recommends it. Salt-free herbs and seasoning combinations are widely available, and you should use them to flavor your food.

Chemicals used in water treatment remove calcium and add sodium to the water you drink. Therefore, do not drink softened water. When purchasing bottled water, read the label to ensure your drink does not contain sodium.

Another tip is to avoid medications without a prescription. Avoid medicines that contain sodium carbonate or sodium bicarbonate.

Those who like fruit can opt for the DASH diet (Dietary Approaches to Stop Hypertension), which is a recognized intervention in the treatment of high blood pressure.

Generally speaking, the DASH diet requires a person to eat five to six servings of fruit, four to five servings of vegetables, and two to three servings of low-fat dairy products, as well as foods low in saturated fat.

The important thing is to know that reducing salt will greatly improve your quality of life. Think about it!

Max Lima is a doctor specializing in cardiology and intensive care

*Opinion articles are the responsibility of their authors and do not necessarily represent the opinion of Isso É Notícia