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Too much salt can make you sick.

We consume far too much salt per day in our food and drinks. On average, about 6g or around one level teaspoon per day is enough. Instead, we are having more than 12g daily!

How can that happen?


Just a little salt is a good thing.

Our bodies cannot produce it, so we have to eat it. And table salt is our most important vegetable and meat seasoning. Would you eat your Sunday breakfast eggs without salt?

Salt is a vital mineral for many bodily processes. It regulates your water balance and helps supply all cells with essential nutrients. You also need salt for the bone structure and digestion, for the nerve and muscle excitability. Above all, salt maintains your blood pressure, which is good for your heart and circulation.


But: too much is dangerous.

Let’s assume you have no genetic predisposition to high blood pressure and aren’t otherwise ill or overweight. If your blood pressure is still too high salt could be to blame. Too much salt in your food places your kidneys under increased strain to excrete it as sweat and urine. However, salt binds to water, so it also increases dehydration. If you don't replace the lost fluids, vascular constriction can occur, leading to increased blood pressure.

And now it gets really unattractive: Imagine a large plate of cheese and sausage with a basket of freshly baked bread and a barrel of lightly salted butter next to it... Sounds delicious, doesn't it? But what many don't know is that cheeses like Gouda, Gorgonzola and processed cheese, sausages, and especially smoked sausages like salami and ham, contain a lot of salt. It’s also abundant in bread, fast food, ready-made meals, sauce, snacks and in some canned foods. That’s too much salt for a healthy life.

Higher blood pressure adds to the risk of arteriosclerosis, and thus, the risk of strokes and heart attacks increase due to narrowing blood vessels. Permanent circulatory disorders can also lead to heart or kidney failure.


What can you do about it?

Switch over to a salt-reduced diet! Deliberately avoid high-salt foods or at least reduce your intake. If you implement this slowly in small steps, your body will adapt quickly to the taste of salt-reduced food. Here are some first-class low-salt alternatives:

  • Low-salt butter

  • Egg-free spaghetti

  • Fresh beans

  • Lentils

  • Rice

  • Oatmeal

  • Beef

  • Turkey breast

  • Trout

  • Quark

  • Carrots

  • Kale

  • Spinach

  • Salads

  • Tomatoes

  • Onions

  • Fruit

 

Surely there’s something on our list you love. But of course we also have a plan B for you: Why not season your food more often with herbs and salt-free spices? This may take some getting used to at first, but your health will thank you for it!

Want to discover how much salt you’re eating? Take a look at your food’s nutritional information and do the math:

Sodium value x 2.54 = salt content of food

Cut short on salt for your own good and add tasty herbs to spice up a meal instead. It is really simple with our smart herb mill.







Editorial office for nutrition: mb