Most of us eat too much salt.This represents a great danger to health.Excess salt raises blood pressure and can lead to heart disease and even stroke.Be sure to read the following expert advice relating to a diet low in salt.
What is a salt-free diet?
Most food initially contains enough salt.But we will add it anyway.That is to say, "to taste."So each of us eventually eat more salt than we need.According to the Food Standards Agency, we should limit salt intake to six grams per day.However, on average, we eat every day about 11 grams!
salt-free diet, also known as the "sodium-free" sets the standard at six grams of salt a day - about one teaspoon.Moreover, including the salt contained in processed foods, ready meals, canned vegetables and soups.Such products, such as crackers and potato chips are eliminated completely.
How does it work?
excess salt in the body is a major risk factor in causing high blood pressure, which can lead to heart disease and stroke.Studies show that reducing the amount
This is a salt-free diet?
Absolutely everything!Health problems mentioned above - it is a consequence of excess salt.But you can not just bring themselves to it!The government says about 22 million people in Russia is now trying to reduce their salt intake!People who care about their health, move themselves to food low in salt.
salt-free diet What are the disadvantages?
There are none!There are no contraindications in terms of health.But it can be quite difficult - to calculate the salt content in some products.Therefore, to find out how much salt you actually have used.
technical name for salt - sodium chloride.And one of the main problems is that the labeling of foods specifies this name.We are looking for on the label the word "salt".And not finding him, calms.Another problem - there are other sodium salts (e.g., sodium).They are called differently, but they, too much salt.This means that you should always be on the alert.Relatively soda exists scheme by which one can calculate the amount of salt.For example, soda 1.2gramma = 3gramma salt.
How to eat in the salt-free diet.
Drop your salt shaker to start!Approximately 10 to 15 percent of the salt consumed it at the dinner table.In fact, many of us eat so many seasoned salt that we have forgotten the taste of food without it.After a while, you'll probably get used to the taste of food without adding salt.But if you still can not have a "bland", try using seasonings such as basil, rosemary and garlic.
About 75 percent of the salt eaten together with processed food.So-called ready products.The next thing you should do is stop buying ready-made meals.Almost all prepared foods, such as sauces, pizza, and even cakes contain huge amounts of salt to make them taste better.
Taste homemade.Pasta with tomato sauce, onion, garlic and mushrooms will be an excellent substitute for pizza and canned soup.But only if it is prepared without the addition of salt.
What can I eat?
- large amount of fresh food such as fruit, vegetables and fish.Foods rich in carbohydrates, such as brown rice and pasta.But remember, do not add any salt!
- can cook a lot of food "from scratch".Such as, for example, pasta sauces and casseroles - and without any salt!Even buying bread, check the label for salt content.
example of the daily diet.
Shredded wheat, skimmed milk.Wheat is one of the few breakfast cereals with no added salt.
Rye toast with unsalted butter.
Grilled chicken with green salad.Use lemon juice and natural seasonings and sauce do not shop.Homemade vegetable soup without salt.
wholemeal pasta with homemade sauce made of tomatoes, onions, garlic, and black olives.
fruits, unsalted nuts, yogurt