Good Lifestyle

The first thing to know is that your salt shaker does not belong to your table, contrary to what your old do you believe.

While different herbs and sauces can do some cameo in your food preparation, chances are chances that your meals make your meals. Although this undoubtedly improves food flavor, too many salt can have - and often negative health consequences. There are benefits for salt health of very small quantities, but it is best that you know that the reduction of your consumption is what will bring you the biggest advantages of all.

Do not be salted with just - you do not need to completely cut the seasoning. But read for what you should know about its effects and why it's one ofPêfontes of nutritionists!

First of all, salt 101

And when we said 101, we heard it. If you have never thought of twice on the salt sitting in the form of decorative shakers and fancy grinders, you should at least know that this comes in fact salt mines or is evaporated with seawater. In Composition terms, salt is mainly made up of sodium chloride (often mentioned on nutrition tags like just sodium) -a minera that occurs naturally in food. Okay, that's enoughthis science. On the other disadvantage ...

The table salt is refined and usually contains a kind of anti-breaking agent, so it can flow freely from your shaker and on your food. Although your body needs salt to work properly, the quantity is significantly smaller than the average person consumes daily. The necessary amount required is about 500 mg while the average daily consumption is greater than 4,000 mg. Yikes! (PSST! A big reason for it to eatProcessed foods.)

You can try to choose between the pink Himalayan salt, sea salt and regular white stuff - honestly, what's the big problem? The short answer is: nothing. "The salt is salt. Sea salt and pink salt have a slightly more intense flavor - so you have to have to use a little less generally accordingly. In addition, some salts may also have a slightly more mineral content than other, but health benefits do not have the potential minerals you could get and do not justify using another type of salt, "said Jessica Crandall, Denver RD, Certified Diabetes Educator and Certified Diabetes Educator National Word of the Academy of Nutrition and Dietetics. Register your money and simply stick with the variety of lay.

Of course, when we add salt ourselves, we have a decent idea of ​​the amount we consume, but many foods - some less obvious than others - overflow with sodium. "Some foods you may not be able to do not achieve can be raised in salt are things like peanut butter, soups and charcuteries, all really common foods. In addition, things like cottage cheese and condiments other than soy sauce can also be quite high in sodium. It is important to return to these labels and search for high sodium elements, "says Crandall. And do things at home when you like, like these20 soups the best greasy.

Processed foods and a heavy hand with shaker will certainly lead you into the red zone when it comes to sodium intake, but what about restaurant meals and dare me say-dessert? The majority of sodium we take every day is more often than not unknown sources that include this Brownie Sundae that you ordered after dinner. For example, the Great Oreo Cookie Blizzard of the Dairy Queen's Grand Blizzard in 670 mg of Sodium Turtle and Sonic Masterblast of Pecan Pecan offers to your body a stopover of 1,970 mg, yet another reason to proceed with caution. The command of sweet stuff.

What happens when you consume too much salt

If you feel blocked, you may want to take a second look at your food choices. Sodium-rich foods tend to retain water. "The biggest as soon as possible, the reduction of salt consumption is that you will not carry this additional fluid on your body," says Crandall. So say goodbye to fingerprints left by your super leskin jeans that pants is the right size, but you take too much salt and not enough water and these25 foods that cease to balloon.

Salt has no calories, so how could it be causedFast weight gain? Well, researchers at the University of Deakin in Australia found that excess salt consumption pushes you not only for you to believe unhealthy foods, but really makes you eat more in general. Mathematics are simple: the more you eat junk food, the more you can expect you to keep you weight around your median.

The thyroid is a gland located at the front of our necks and produces hormones that can affect food metabolism, mood and sexual function. "The iodine is necessary for your function of the thyroid, but it is important to note that, by reducing our salt consumption (since the salt generally contains the iodine), we are not creating a deficit because. Moment We consume so much more than we also consume excessive amounts of iodine, which is not beneficial for your thyroid or other hormones ", explains Crandall. You do not know if your thyroid is in the best of the form? Take a look at these10 signs Your thyroid is sluggish!

"We consume so little potassium in our diet and so salt that can lead to an electrolytic imbalance. It is important to give priority the reduction of this salt on a daily basis and including the rich foods more potassium like bananas, melons, coconut water, "says Crandall. If you work regularly, it is important to keep your electrolytes in equilibrium to avoid fatigue and muscle cramps.

Consuming too much salt that we have established that we all do, can have quite few consequences for negative health, including high blood pressure. According to the American Heart Association, about 80 million Americans have high blood pressure and lack of treatment, it can put you at a greater risk of heart disease. While it is easy to say that you will simply stop using the salt salt, the most delicate part is that 75 percent of the sodium we consume is hidden in processed foods, so it is important for additional labels of scanning. If you or your family has a history of high blood pressure, the AHA recommends limiting sodium consumption to more than 1,500 mg per day. We would also like you recommend that you avoid these30 food worse for your heart!

Surprising salt benefits

In the excess salt is diabolized, but a small amount, especially iodized salt is essential for the healthy development of the brain. It is particularly important forpregnant womenThe iodine is an essential mineral that helps the body create thyroid hormones, which are essential for brain development in infants.

Suitable amounts of salt in the body are needed for healthy functional muscles because they help muscle contraction. While sodium deficiencies are extremely rare today, the too weak reduction on salt can lead to an imbalance and as result muscle cramps. However, the risk of developing muscle cramps attributable to sodium deficiency is more likely in very active folk as athletes who train for hours in a day, especially in high heat.

Although it is still in its infancy, research conducted at the University of Regensburg in Germany revealed that salt can help the body protect against bacteria. In the study, mice that have been fed a sodium-rich diet have shown a greater immune response to infections and effectively fastest than cleared those that have been fed with low sodium regimes. Now, that does not mean that you have to reintroduce your salt salt, but rather that small amounts of sodium we introduce to the body can help strengthen ourimmunity.

How to avoid salt

"If you are micro-managing your salt consumption, which leaves you with about 500-700 mg of salt per meal that can certainly be done, but it is important to be aware of that. Trying to take the salary off the table really helps to mitigate about 50 percent of the extra sodium we consume in our diet on a daily basis, "says Crandall. Even if you only give a tremor, a quarter coffee spoon contains about 400 mg of sodium, so that pinch of salt really add. Just a single teaspoon you go to this recommended daily limit of 2300 mg!

No salt should not be translated by any flavor. In fact, digging ditches, salt can help your taste buds fit and implore different types and ranges of flavor. "I typically flavor with herbs and spices instead of salt. Something like garlic is a complete exhaust without adding that salty flavor. Start slowly reducing because your taste buds change over time, so that the least you eat salt, the less you will crave you will start recognizing how salty things are really ", says Crandall. For more ideas for what you need to keep planned for healthy cuisine, see these30 Stall Ingredients for Losing Weight!

Checking food labels is virtually a data, but it can be difficult to decipher them sometimes. If an element is considered "sodium-free", it means that it has less than 5 mg sodium per serving. To be considered as "low sodium content", a product must contain about 150 mg or less. Do not be influenced too easily by foods that claim "reduced sodium content", all this means is the product contains 25 percent less sodium than its original version, but it serves you at best to check exactly how much of sodium still exists per serving. Also, keep in mind that even if a product does not have a very salty taste, it is possible a little sodium could hide inside.

Salty desserts In the restaurants are so sneaky! Just like surcharged salads with sugar, sweet treats for restaurants can be packed with sodium. Same thing for everything else on their menus, too. Soups, desserts and hors d'oeuvres are some of the most common elements that could have Crazy-Top sodium quantities, as well as anything that uses processed foods, such as charcuterie and non-home ingredients.