With today's busy lives, it's easier to buy food from the store or go to a restaurant with friends than to cook at home, isn't it? But have you ever thought about the amount of salt we add to these dishes to enhance their flavor? There is more salt hidden in processed foods and restaurant meals than the salt we add to our food from the salt shaker on the table. Today, we'll talk about how the excessive amount of salt we unknowingly add to our bodies can affect our health.
Why should we be so concerned about salt (sodium)?
Simply put, salt is sodium. Sodium is essential for our body's nerves and muscles to function properly and to maintain fluid balance. But like anything, if sodium levels get too high, problems start to arise.
When sodium is ingested in excess, it directly affects high blood pressure . This is what high blood pressure means. High blood pressure is like a silent enemy. High blood pressure that has been present for a long time greatly increases the risk of developing serious conditions like heart disease and stroke .
Consider this: A healthy adult needs about 1,500 milligrams of sodium per day. That's about a teaspoon of salt. But many of us, especially those who eat out a lot, consume 3,400 milligrams per day, more than double the recommended amount. This is what we need to control.
Remember, the biggest problem isn't the amount of salt you sprinkle on your food. There's a much larger amount of salt hidden in the processed foods and restaurant meals we eat.
Simple tips to reduce salt when eating out
You don't have to stop eating out completely, but choosing your food wisely can greatly reduce this risk. Some restaurants, especially those that use a bit too much salt, tend to be a bit more expensive.
| Restaurant Type | The reason for excess salt | What you can do |
|---|---|---|
| Chinese, Thai | Excessive use of soy sauce, other sauces, chicken stock, and soups. | Ask for sauce separately. Choose steamed rice and grilled or steamed meat/fish/vegetables. |
| Italian | Canned tomato sauce, high-salt cheeses, and processed meats (such as ham and salami). | Choose a pizza with less cheese and more vegetables. Ask for less sauce on the pasta or choose a plain pasta with olive oil instead of red sauce. |
| Fast Food | Use of pre-made, processed ingredients (burger patties, French fries, sauces). | If possible, check the nutritional information on the website. Order without sauce, cheese, or pickles. Instead of fries, get something like a salad. |
Okay, so the next time you go to the store, remember these things:
- Don't be shy about asking questions: ask the waiter how the food you're ordering is prepared, what sauces and spices are used. Sometimes, even a boiled potato may have a pinch of salt on top.
- Ask for the sauce separately: Instead of having the sauce mixed with your food, ask for the sauce in a separate cup. That way, you can use only the amount you need.
- Choose simple: Instead of dishes that involve a lot of mixing, like casseroles, choose simple meats, fish, and vegetables that are grilled, baked, or roasted.
- Be careful with salads: Although a salad is a healthy dish, the cheese, olives, ham slices, croutons, and dressings that go with it can be high in salt. So ask for the dressing separately and use less of the other ingredients.
- Be careful with ketchup and salsa: Although these are low in calories, they can still be high in salt, so be careful when using them.
- Add salt to taste: Don't reach for the salt shaker as soon as the food arrives at the table. Taste the food first. You may not need any more salt.
- Fruit for dessert: Instead of desserts that are heavy on cream or sauce, choose something simple like fresh fruit or sorbet.
How to control salt at home?
The best thing to do is to eat as much home-cooked food as possible. Eating out once a week is good for your health and your wallet. When you cook at home, it's much easier to control salt.
Ways to add flavor instead of salt
Don't think that reducing salt will make food tasteless. There are many great things that can add flavor instead of salt:
- Fried white onions, caramelized onions
- Fresh spices (cilantro, mint, curry, turmeric)
- Lemon, lemon juice, orange juice
- A little wine or vinegar
- Homemade chicken or vegetable stock (store-bought cubes are too salty)
Think about this when buying groceries for your home.
When you go to the supermarket, read the label and choose low-sodium items. Be especially careful with these types of foods.
| Foods high in salt to avoid at home |
|---|
| - Canned foods (fish, meat, vegetables, soups) |
| - Frozen meals and pizzas |
| - Processed meats such as sausages, ham, and bacon |
| - Soup cubes and instant noodle packets |
| - Crackers, chips, salted nuts |
| - Pickles, sauces (soy sauce, ketchup) |
| - Some types of bread, cakes, and biscuits |
Most importantly, if you already have a condition like high blood pressure, heart disease, or kidney disease, it's important to talk to your doctor about your diet. He or she will give you the best advice that's right for you.
Take-Home Message
- Most of the salt we consume comes not from table salt, but from store-bought and processed foods.
- Too much salt (sodium) can lead to serious diseases such as high blood pressure, heart disease, and stroke.
- When eating out, ask about the method of preparation, ask for sauces separately, and choose foods that are cooked as simply as possible (grilled, baked, steamed).
- When cooking at home, use garlic, lime, and various spices to enhance flavor instead of salt.
- Considering your health condition, be sure to consult your doctor before making any major changes to your diet.
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