How to know if you have too much salt in your diet
'08.10.2022'
Source: Rambler
To exceed the daily rate of salt is easy, because it enters the body not only from the salt shaker on the table, but also from many products. Any salt contains at least 40% sodium, so even when using sea or pink salt you need to be moderate.
Excess sodium causes water retention in the tissues and swelling, increased blood pressure and bloating, writes Rambler. The amount of salt consumed per day should not exceed 2,3 grams, these signs will indicate that you exceed the allowable dosage.
You constantly want to drink
Sodium is needed in order for the body to properly dispose of the fluid that has entered it. With an excess of sodium, the water balance is disturbed, the water is retained in the cells, the person constantly swells, but at the same time he wants to drink all the time.
By thirst signal, the body indicates that the sodium concentration it contains requires more water.
You swell
Edema can occur for various reasons, but if they are accompanied by abdominal distention, the reason is an excess of sodium. The abdominal distention and edema of the limbs have the same reason - an imbalance of fluid in the body, more precisely, its excess, sodium does not allow excess water to leave the body naturally.
Do you have a headache
Eating salt in large quantities causes dilation of blood vessels in the brain, this is accompanied by pain in the head. If you often feel a headache, then remember how much salt was in your last meal.
The food has become tasteless.
The taste of food is determined by the taste buds, from excessive salt intake, they become less sensitive. The more salt a person eats, the more it is required, the taste buds adapt quickly, and the usual dishes begin to seem bland. With a decrease in the amount of salt in the diet, the sensitivity of the receptors is quickly restored, the food regains the same rich taste.
How to reduce salt intake?
There are several ways to reduce salt intake:
- Abandon smoked meats, sausages, convenience foods and fast food, these products contain the most salt;
- Prepare food at home and independently regulate the amount of added salt;
- Use spices, dried herbs, lemon juice, vinegar, these natural supplements will make the dish tasty with a low salt content;
- To buy products with low sodium or no salt, they can be identified by appropriate labeling;
- Before cooking legumes, soak them in water, nature has given legumes a high salt content, rinsing beans, beans and lentils thoroughly will relieve excess salt.
