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The Salty Truth: Why Less Is More
Salt causes your body to retain water. The more salt you eat, the more water your body holds onto?which then leads to higher blood pressure. In the US, the average daily salt intake is about 8.5 grams, but really, only 5 to 6 grams a day is more than enough. To visualize that, it?s about a teaspoon?s worth.
Aiming for this lower amount of salt daily can help reduce your blood pressure, sometimes even without medication. And if you do need medication, this lower salt intake can make treatments more effective or even cut down the number of pills you have to take.
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Rather than trying to calculate your exact daily salt intake (because who has time for that math?), do your best to pick foods that are low in salt. At first, low-salt foods might taste strange or bland, but taste buds adapt after a few weeks?and you might rediscover the real flavors of your food!
Helping Kids Develop Healthy Tastes
It?s actually easier to “train” a child?s taste buds than to retrain an adult?s. That?s why it?s important to introduce kids to the natural taste of foods early, with very little salt, and let them discover all kinds of flavors. They?ll thank you later (or, at least, their arteries will).
Where Salt Lurks: Everyday Foods with Hidden Sodium
Believe it or not, around 80% of the salt we eat doesn’t come from what we add at the table or while cooking. Instead, it?s already in the foods we buy, like:
- Bread (yes, even the sandwich kind)
- Breakfast cereals
- Cheese
- Deli meats (think ham, salami, etc.)
- Snack crackers/biscuits and appetizers
- Ready-made meals and takeout
- Certain types of salty mineral water
Only 20% of our sodium comes from what we sprinkle on ourselves. So, whenever you can, try to cook your meals at home and go easy on the salt shaker.
And don?t forget: the amount of salt you take in depends on how much of the food you eat. For example, if you have 300 grams (that?s about 10.5 ounces) of a product containing 1.5 grams of salt per 100 grams, you?re ingesting 4.5 grams of salt?almost the recommended daily maximum. Always check the label, and if there?s no salt content listed, look at the ingredients order: if salt is near the top of the list, there?s a lot of it.
Moderate your intake of highly processed foods, cereals, bread, cheese, deli meats, smoked fish, shellfish, and crustaceans. These are often salt-rich, so be mindful!
Balance Is Everything: What Else to Watch Out For
Eat three balanced meals a day, steering clear of too many sugars, starches, red meat, and fats. If, besides high blood pressure, you also have high cholesterol or diabetes, this is especially crucial.
Loading up on fruits and vegetables can help keep your blood pressure in check. Aim for at least five servings a day, with one serving about 80 grams (just under 3 ounces). Keep in mind, potatoes, sweet potatoes, or plantains (cooking bananas) are great, but they don?t count toward your daily veggie goal for these five portions.
Alcohol: Proceed With Caution
Over time, drinking too much alcohol will bump up your blood pressure. Plus, alcohol is high in calories and can lead to weight gain?which also influences blood pressure. If you?re unsure about what?s safe for you, have a chat with your doctor about your drinking habits.
There is no specific alcohol consumption threshold that guarantees no health risks throughout life. However, according to the guidance from Sant? publique France and the National Cancer Institute, experts have outlined a single reference value for both men and women, expressed as a number of standard drinks.
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