Nutrition and salt reduction

Salt flavors our dishes by highlighting the flavors of all the ingredients. On the other hand, a diet high in table salt, and therefore in sodium, increases blood pressure and can burden our circulatory and renal systems. In cases such as kidney disease, hypertension, and heart disease, our doctor may suggest that we reduce salt from the diet.

Where are salt and sodium contained in?

• Unprocessed foods such as vegetables, fruits and poultry contain much lower amounts of sodium than other foods. Plant-based foods generally have less sodium than animal-based foods, such as meat and dairy products.
• Sodium is most concentrated in processed and packaged foods such as chips and fast food where salt is added during processing to enhance flavor. Also, attention needs to be paid to packaged broths used in cooking, cured meats, salted products, preserves, many cheeses (feta, Roquefort, Parmesan, Gouda, cheddar, etc.), olives, pickles, ready-made sauces .
• Adding salt to recipes while preparing meals in your kitchen also increases sodium intake.

Practical tips to reduce sodium

• Foods high in sodium should be limited or avoided altogether to keep sodium intake below recommended levels. The recommendations for daily sodium consumption are up to 2.3 g, equal to the amount contained in a teaspoon of salt.
• Opt for more fresh produce, for example fruits, vegetables, eggs, dairy, legumes, and unsalted nuts.
• Prefer food you make at home instead of eating out so you can control the salt you put in stews and salads.
• Add lots of spices, herbs, and lemon juice to the food to make the food tastier without requiring salt to add flavor.