High salt foods and how to maintain health


We eat high salt foods. Men have an average of 9-11 g of salt per day, which corresponds to approx. 2 teaspoons, and women have 7-8 g, which corresponds to approx. 1 ½ teaspoon. Many do not care about salt, but there is good reason to cut down on salt consumption. Salt intake must be reduced to 5-6 g per day, which corresponds to approx. 1 teaspoon of salt. Too much salt can be a contributing cause of health problems.


Calculations based on U.S. data have shown that salt reduction of 3 g / day will have the same effect on the prevention of cardiovascular disease as smoking cessation. It is likely that there is an increased risk of cancer of the stomach by a high intake of salt. A high intake of sodium / salt in the diet increases the excretion of calcium in the urine. This may increase the risk of osteoporosis and kidney stones.

How converted to sodium salt?

The conversion from the amount of sodium to the quantity of salt is to be multiplied by 2.5. If, for example, 500 mg of sodium in 100 g of bread, this amount corresponding to (2.5 x 500) = 1250 mg or about 1.3 g salt per 100 g of bread.

Where do you get salt from?

Most of the salt you eat, you get from the food you buy when shopping at the supermarket, buy Takeout, eat in the cafeteria or restaurant. A small part of salt you get from the extra salt you add when cooking and at the dinner table. But there are also some who even use much salt in the food.

Salt from food

Some foods always have a high salt content because of the way they are made. Other foods such as breads and cereals can also help with much salt because we eat a lot of them. Major sources of salt in the diet is bread and cold cuts, but cheese, ready meals and breakfast cereals also contribute a lot.

Foods high in salt content

These foods contain always very salty. To cut down on salt, you must therefore refrain from eating them as often or eat them in small quantities. When using any of the following foods as ingredients in cooking, avoid adding salt as the food itself brings the right the salty taste.

For example:








Smoked meats and fish

Soy sauce

Soup Cube / broth / stock


Sun-dried tomatoes

Garlic in oil

Crushed chili

Crushed garlic

French fries and chips

Food that may have a high salt content

These foods may salinity varies considerably between brands or product types. This means that you can cut down on salt by comparing products and choose those with the low salinity. Food labeling can help you.

For example:


Pasta sauces





Tomato ketchup, mayonnaise and other sauces


Cold meats


Salted or dry roasted nuts

Tips to reduce salt in your diet

You will need:

1. Fresh food Herbs and spices of choice.

2. The will to save his own life from disease and premature death.

3. A commitment to change one's eating habits, which is more important than the desire to be agreeable or pleasing others.

4. Reduce consumption high salt foods.

Read also: Hyponatremia: critically low sodium in the human organism Sea Salt in the Kitchen