The ingredient of our diet that increases diseases

Society is increasingly aware of carrying healthy eatingbut as stated Infosalusthere is an ingredient that remains a threat to our health: salt.

Every May, the Pan American Health Organization (WHO Member) celebrates the World Sensitization Week on Salt, a crucial reminder of the risks that excessive consumption of this seasoning can carry. The ideal is not to exceed 5 grams of salt per day per adult, a limit that most Spaniards, and the world population exceed significantly, collect the medium mentioned above.

A study by the Complutense University of Madrid and the Spanish Agency for Food and Nutrition Security (AESAN) reveals that Eight out of ten Spaniards ingest more salt than recommended. But where does this excess really hide? The key is to differentiate between the salt we add directly when cooking and the “Hidden salt”which, according to the OCU, constitutes 75% of the total we eat. This salt is present naturally in food or added during its industrial processing.

The main sources of this invisible salt are processed foods. Dietitian-Nutritionist Cristina Urdangarín, from Clinic University of Navarra, warns in an interview with Europa Press Health Infosalus That products such as sausages, cured cheeses, soups and industrial broths, salty snacks, bread, industrial pastries and prepared dishes are true spotlights of hidden salt. In addition, salt added in the preparation of food away from home also contributes considerably to the problem.

High salt consumption is not only a matter of flavor, but of long -term health. Sodium -rich diets have been linked by the Pan American Health Organization with a Greater risk of developing cardiovascular diseases, obesity, osteoporosis, kidney disease and gastric canceramong other pathologies.

Tips to reduce salt consumption without sacrificing flavor

Fortunately, there are effective strategies to mitigate this risk without giving up the enjoyment of food. Nutrition expert Cristina Urdangarín offers valuable tips to reduce salt gradually and delicious:

• Use spices and aromatic herbs As garlic, parsley, rosemary, pepper, oregano, laurel or curry to season the dishes.
• Add zest or citrus juices (Lima, lemon, orange) or vinegar to enhance the natural flavor of food.
• Prepare home aromatic oils with ingredients such as chilli, oregano or basil.
• Cook with a vegetable stir -fry base.
• Marinate food A few hours before cooking them.

For its part, OPS complements these recommendations suggesting eating mainly fresh and minimally processed foodsremove the salt shaker from the table, cook with little or no salt added, and limit the use of commercial sauces or instant products, as well as those products labeled with “high salt content”. A fundamental advice is gradually reduce so that the palate gets used to change.

It is important to note that, in general, A moderate salt restriction is safe. However, the Specialist of Clinic University of Navarra warns that people with specific conditions such as hyponatremia (low blood sodium levels), adrenal insufficiency (Addison disease) or who take specific diuretics, could require a supervised sodium contribution. Also, athletes with intense training that lose a lot of sodium due to sweating may also need proper consumption.

In short, the fight against excess salt is a crucial step towards a healthier life, and the key lies in the awareness about hidden salt and the adoption of healthier cooking habits.