One of the important data from the 2008-2009 POF was excessive salt consumption. 70% of the Brazilian population consume amounts greater than the maximum tolerable intake value for sodium, a mineral that together with chlorine forms sodium chloride, or salt.
According to the Guide for the Brazilian population, daily salt consumption should be a maximum of 5g/day (1 level teaspoon per person).
Excess salt, after genetics, is the biggest influencing factor for high blood pressure. This mineral, in addition to having a vasoconstrictive action, increases the volume of blood circulating through the arteries, damaging the walls of the vessels. The injury, in turn, facilitates the deposition of fat and reduces the synthesis of vasodilatory substances. As a result, the arteries stiffen and their caliber decreases, increasing blood pressure, a condition that can lead to the development of systemic arterial hypertension. Furthermore, excessive sodium consumption can lead to the onset of osteoporosis, by increasing the excretion of calcium by the kidneys.
Another problem that may be related to excessive sodium consumption is the consequent excessive consumption of iodine, a mineral essential for the development and growth of the human body. As the addition of this mineral to table salt is mandatory by law, an increase in salt consumption leads to an increase in iodine consumption, which can cause health problems, such as Hashimoto's Thyroiditis, an autoimmune disease characterized by inflammation of the thyroid, caused by an error in the immune system.
With this problem in mind, a proposal to reduce the salt iodization range in Brazil is currently in the public consultation phase by Anvisa (National Health Surveillance Agency).
When reading this post, you may wonder: but how will I know how much salt I am consuming?
The answer to that question is complicated. Only in a situation where all your food was made without salt and the permitted amount was added the same, would you have approximate control of how much sodium you are ingesting. But in the rush of everyday life, with many meals eaten outside the home, making this a reality becomes difficult. Only in conditions where sodium consumption must be restricted, as in the case of patients with kidney failure, is this rule, or at least should be, strictly followed.
So if I can't measure how much salt I'm consuming, what should I do to avoid consuming too much of it?
Watch: http://www.youtube.com/watch?v=mP45-aDkIlM
First of all, we must bear in mind that the salt consumed is not just the refined salt purchased on the market. Several products contain “hidden” salt in their composition, so below are tips for you to reduce salt consumption in your diet and consequently take care of your health:
- Reduce the amount of salt added to your preparations as much as possible;
- Swap industrialized seasonings, which contain a huge amount of sodium, for herbs, spices, vinegar and lemon;
- Buy fresh food, as canned products contain a huge amount of salt, which in these foods acts as a preservative;
- Avoid instant and frozen preparations;
- Do not add salt to ready-made food. Step away from the table salt shaker!
- When eating out, try to choose fresh foods that you are more familiar with;
- Avoid consuming fast food frequently;
Sources:
Family budget survey 2008 – 2009. Analysis of personal food consumption.
http://www.sonutricao.com.br/downloads/Guia_Alimentar_Populacao_Brasileira.pdf
http://www.maisqualidadedevida.com.br/atencao-para-o-consumo-de-sal/