Salt consumption recommendation
The daily sodium intake recommended by the World Health Organization (WHO) is 2g/day, which corresponds to 5g of salt/day. However, with the aim of reducing blood pressure levels, the risk of cardiovascular disease, stroke and coronary heart disease in adults, the WHO advises that sodium intake should be less than 2g/day, i.e. less than 5g/day of iodized salt (the equivalent of a teaspoon.)
Symptoms of excessive salt consumption
- Swelling;
- Excessive thirst;
- Changes in urine;
- Bone pain;
- Headache;
- High pressure;
- Shortness of breathe;
- Caimbra
Image created by Simone Carrera.
Sodium and Salt: What's the difference?
Salt is an ingredient that contains chlorine (CI) and sodium (Na), which is why it is known as sodium chloride (NaCI). But they do not appear in equal quantities, as 1g of salt has 400 mg of sodium. Therefore, salt is made up of 40% sodium and 60% chlorine. And yes, that amount is quite impressive.
Sodium is highly necessary for the existence of human life, it is a great ally of the heart, as a deficiency of this mineral can cause cardiac arrhythmia, which is when the organ beats irregularly. In fact, when combined with potassium, it helps balance the amount of water in the body. This is because sodium retains fluids, while potassium excretes them. It gives more energy to the body and is also very beneficial for the muscles, and its consumption is recommended for those who exercise regularly.
Main diseases caused by excessive salt consumption
- Hypertension is the most common disease caused by high salt consumption;
- Kidney malfunction, such as kidney stones and kidney failure, because the kidneys cannot filter excess salt;
- Aging, autoimmune diseases and osteoporosis;
- Change in taste and vision problems;
- Deaths due to cardiac arrest and stroke are increasing.
How to reduce salt in everyday life
- Try to accustom your palate to the natural flavor of food, pay attention to the amounts of salt added when preparing food.
- Remove the salt shaker from the table and do not add salt to the meal after it is ready.
- Avoid the consumption of processed and ultra-processed foods (biscuits, snacks, ready meals, processed meats such as bacon, sausages, cheeses, canned goods), as they are usually rich in sodium.
- Pay attention to food labels and remember that: peeling more and unpacking less is essential.
- Homemade preparations are always the best option, so use fresh or dried herbs when preparing food.
To avoid health complications, you must control your daily sodium intake, avoiding foods high in salt and opting for fresh foods, such as vegetables and fruits. In addition, you should drink lots of water and practice physical activity at least 3 times a week to prevent the accumulation of fat in the arteries.
Written by Nutritionist Simone Carrera
(CRN: 7532)
Enter our “Catalog” to buy your vitamins, and follow our Instagram @lifestyle_unstoppable for more healthy everyday tips.
Salt consumption recommendation
The daily sodium consumption recommended by the World Health Organization (WHO) is 2g/day, which corresponds to 5g of salt/day. However, in order to reduce blood pressure levels, risk of cardiovascular disease, stroke and coronary heart disease in adults, the WHO advises that sodium intake should be less than 2g/day, that is, lower than 5g/day of iodized salt (the equivalent of a teaspoon.)
Symptoms of Excessive Salt Consumption
- Swelling;
- Excessive thirst;
- Changes in urine;
- Bone pain;
- Headache;
- High pressure;
- Shortness of breath;
- Cramp.
Foods and their amounts of sodium
(und= unity // pct= pack // slice= slice // tablespoon= table spoon.)
(Image created by Simone Carrera.)
Sodium and Salt: What's the Difference?
Salt is an ingredient that has chlorine (CI) and sodium (Na) in its composition, which is why it is known as sodium chloride (NaCI). But they do not appear in equal amounts, as 1g of salt has 400 mg of sodium. Therefore, salt is made up of 40% sodium and 60% chlorine. And yes, that amount is pretty impressive.
Sodium is highly necessary for the existence of human life, it is a great ally of the heart, since the deficiency of this mineral can cause cardiac arrhythmia, which is when the organ beats irregularly. In fact, when combined with potassium, it helps balance the amount of water in the body. That's because sodium retains fluids, while potassium excretes them. It gives more energy to the body and is also very beneficial for the muscles, and its consumption is indicated for those who exercise regularly.
Main diseases caused by excessive consumption of salt
- Hypertension is the most common disease caused by high salt intake;
- Kidney malfunction, such as kidney stones and kidney failure, because the kidneys cannot filter excess salt.
- Aging, autoimmune diseases and osteoporosis;
- Change in taste and vision problems;
- Deaths due to cardiac arrest and stroke increase.
How to reduce salt in everyday life
- Try to get your taste buds used to the natural flavor of food, pay attention to the amounts of salt added when preparing food.
- Remove the salt shaker from the table and do not add salt to the meal once it is ready.
- Avoid the consumption of processed and ultra-processed foods (cookies, snacks, ready meals, processed meats such as bacon, sausages, cheeses, canned goods), as they are usually high in sodium.
- Pay attention to food labels and remember that: peeling more and unpacking less is essential.
- Homemade preparations are always the best option, so use and abuse fresh or dried herbs when preparing food.
To avoid health complications, you need to control your daily sodium intake, avoiding foods rich in salt and opting for fresh foods such as vegetables and fruits. In addition, you should drink a lot of water and practice physical activity at least 3 times a week to avoid the accumulation of fat in the arteries.
Written by Nutritionist Simone Carrera
(CRN: 7532)
Translated by Unstoppable Team.
(For questions or suggestions contact by email lifestyleunstoppable@gmail.com )
Check it out our “Catalog,” to buy your vitamins, and follow us on Instagram @lifestyle_unstoppable for more healthy daily tips.
Recommended salt consumption
The daily sodium intake recommended by the World Health Organization (WHO) is 2g/day, which corresponds to 5g of salt/day. However, to reduce blood pressure levels, the risk of cardiovascular disease, cerebrovascular accident and coronary disease in adults, the WHO recommends that sodium intake be less than 2 g/day, and above all, less than 5 g/day of yodada salt (it is equivalent to a cucharadita).
Symptoms of excessive salt consumption
- Hinchazón;
- Excessive thirst;
- Changes at the source;
- Heartache;
- Headache;
- Hypertension;
- Lack of air;
- Calambre.
Foods and their amounts of sodium
(und= unit // pct= packet // slice= rebanada // tablespoon= spoonful.)
(Image created by Simone Carrera.)
Sodium and salt: what's the difference?
Salt is an ingredient that has chlorine (CI) and sodium (Na) in its composition, which is why it is known as sodium chloride (NaCI). But they do not appear in equal quantities, as 1g of salt contains 400mg of sodium. Therefore, salt is made up of around 40% sodium and around 60% chlorine. Yes, that quantity is quite impressive.
Sodium is highly necessary for the existence of human life, it is a great ally of the heart, as a deficiency of this mineral can cause cardiac arrhythmia, which is when the organ barks irregularly. Hecho, when combined with potassium, helps to balance the amount of water in the body. This is because sodium retains liquids while potassium excretes them. It gives more energy to the body and is also very beneficial for the muscles, and its consumption is recommended for those exercising regularly.
Main illnesses caused by excessive salt consumption
- Hypertension is the most common illness caused by high salt consumption;
- Kidney malfunction, such as kidney stones and kidney failure, because the kidneys cannot filter excess salt.
- Aging, autoimmune diseases and osteoporosis;
- Change in taste and vision problems;
- Deaths from cardiac arrest and cerebrovascular accidents increase.
How to reduce salt in everyday life.
- Try to get your taste buds used to the natural flavor of food, pay attention to the amount of salt that is added when preparing food.
- Remove the salt shaker from the table and do not add salt to the food once it is ready.
- Avoid the consumption of processed and ultra-processed foods (chickens, snacks, prepared dishes, processed meats such as tocino, sausages, cheeses, preserves), as they often have a high sodium content.
- Pay attention to food labels and remember that: peeling more and unpacking less is essential.
- Home preparations are always the best option, as long as you use and abuse fresh or dried herbs at the time of preparing food.
To avoid health complications, it is necessary to control your daily sodium intake, avoiding foods rich in salt and opting for fresh foods such as vegetables and fruits. Furthermore, you should drink plenty of water and do physical activity at least 3 times a week to avoid the accumulation of grease in the arteries.
Written by nutritionist Simone Carrera
(CRN: 7532)
Translated by Unstoppable Team.
(For questions or suggestions, contact by email: lifestyleunstoppable@gmail.com )
Join our “Catalog” to buy your vitamins, and follow our Instagram @lifestyle_unstoppable for more healthy tips for everyday life.
