The decrease in salt intake in the diet reduces the blood pressure and, therefore, the less sodium is ingested, the more the blood pressure , so to combine with exercise and a healthy diet, would be a way to control the hypertension without medication, according to the American Society of Hypertension .
In this sense, to take a healthy diet and lower salt intake it is important to take several measures, not only removing the salt shaker from the table or stop preparing the food without salt, because this reduction only represents 30% of the total of sodium or salt consumed.
A very alarming problem is that people do not read the labels of the food they buy and consume in supermarkets. The tendency to buy light or low fat food has a consequence rarely clarified or widespread: to be low in fat content, usually increases the content of sodium and other preservatives, so it increases the consumption of salt.
According to the Food and Drug Administration (FDA) , it is important that the products clarify not only how much is the reduction of fats (trans and others), or of sugars, but also a clear warning should be made regarding the sodium content.
In addition to these recommendations, it is important to moderate the salt intake of those foods with "invisible salt", which is not always expressed within the nutritional labels. That is, be careful with those foods whose properties include sodium, according to alimentacion-sana.org
It is estimated that foods with "invisible salt" represent between 60 and 70% of daily salt consumption. Examples of these are processed meats, low-fat dairy products, cookies, breads, flours, sweets and sugary drinks, etc. For this reason it is important to read the labels completely, in order to prevent a high salt intake.
If reducing the consumption of salt added to food results in an unappetizing or insipid meal, there are some tricks to make your dishes more enjoyable, such as using a natural salt substitute.
To prepare it only combine: 2 teaspoons of garlic powder, 1 teaspoon of dried basil, 1 of oregano and 1 of grated and dried lemon peel, as well as ¼ teaspoon of ground pepper. In this way you can give more flavor and flavor to your dishes, while reducing the consumption of salt.