{"id":345218,"date":"2014-05-07T10:00:52","date_gmt":"2014-05-07T02:00:52","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/limit-salt-intake-345218.html"},"modified":"2014-05-07T10:00:52","modified_gmt":"2014-05-07T02:00:52","slug":"limit-salt-intake","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/health-hk\/on-my-plate-hk\/limit-salt-intake-345218.html","title":{"rendered":"How to limit your salt intake?"},"content":{"rendered":"<p><a href=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2014\/04\/shutterstock_119965543.jpg\"><span style=\"display: block;\" class=\"wrap-img\" id=\"wrap-img-19030\"><img loading=\"lazy\" decoding=\"async\" itemprop=\"thumbnailUrl\" class=\"size-medium wp-image-19030 img-responsive  alignright\" src=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2014\/04\/shutterstock_119965543.jpg\" alt=\"shutterstock_119965543\" width=\"293\" height=\"500\" \/><\/span><\/a><\/p> <p><em><strong>What is the right dose?<\/strong><\/em><\/p> <p>According to the National Agency for Food Safety, Environment and Labour, the <a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/diet-without-sugar-salt-gluten-or-lactose-for-whom-and-how-3393.html\">average daily salt<\/a> intake should be 10g per day for men and 8 g per day for women.\u00a0\u00a0In the meanwhile, the <strong>WHO (World Health Organization) <\/strong>recommends a maximum consumption of\u00a0<em>5g<\/em>\u00a0per day, the equivalent\u00a0<em>of a teaspoon<\/em>.<\/p>  <p><em><strong>What is the difference between visible and hidden salt?<\/strong><\/em><\/p> <p>Visible salt is salt that you add yourself on your plate or when you cook.\u00a0It represents only 10-20% of your total consumption.\u00a0The rest comes from \"hidden\" salt, the salt that is naturally present in your food or added during manufacture.<\/p> <p><strong><br \/> <\/strong><em><strong>Why should I limit my salt intake?<\/strong><\/em><strong><em><\/em><\/strong><\/p> <p>The entire scientific community agrees that overconsumption of salt could have adverse effects on your health.\u00a0<strong><em>It increases blood pressure and can promote water retention.<\/em><\/strong><\/p>  <p><em><strong>Should we eliminate salt completely?<\/strong><\/em><\/p> <p><em>Absolutely not!<\/em><em>\u00a0<\/em><em>Though <a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/low-salt-diet-for-whom-how-and-why-3420.html#post-3420\">excess salt is harmful<\/a>, sodium is<\/em><em>\u00a0<\/em><em>essential for the proper functioning of<\/em><em>\u00a0muscles, kidneys and heart, among others<\/em><em>.<\/em><strong>\u00a0<\/strong>To stay in shape, our body needs\u00a0at least <em>4g<\/em>\u00a0of salt per day.<br \/> <strong><br \/> <\/strong><\/p> <p><em><strong>What foods should I avoid?<\/strong><\/em><\/p> <p>The main sources of salt are all pre-prepared dishes, bread, some cheeses (eg: cheddar), sausages and some carbonated drinks.<\/p>  <p><em><strong>Can salt prevent cramps?<\/strong><\/em><\/p> <p><a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/kill-stress-in-15-minutes-of-tao-exercises-5937.html#post-5937\">When you exercise<\/a>, the best way to prevent cramps is to hydrate yourself regularly with mineral-rich waters.\u00a0Choose spring water or mineral water.<\/p>  <p><strong><em>How can I reduce my daily\u00a0salt intake?<\/em><\/strong><\/p> <p>- Leave the salt shaker in the kitchen.\u00a0Always taste your dishes before adding salt.<\/p> <p>- Make use of new ingredients to flavour your dishes.\u00a0Have fun with herbs, spices and mixtures.<\/p> <p>- When cooking, why not prepare fresh salads?\u00a0Cocktail tomatoes, carrot sticks and cucumbers soaked in colourful spiced yogurt sauce?\u00a0It is good, it is more cooling, and it is less salty than your usual chips.<\/p> <p>- Watch the labels and compare salt content of products to choose the less salty ones.\u00a0Be it salt, sodium chloride or sodium, all three 3 words tell you the same thing. Remember \u2013 1g of sodium = 2.5 g salt.<\/p> <p>- When eating out, opt instead for plain water or juice to carbonated drinks.<\/p>  <p><em>Maia Baudelaire<\/em><\/p>  ","protected":false},"excerpt":{"rendered":"<p>Accused of increasing the risk of certain diseases, salt should be used sparingly.  Nutritionist Maia Baudelaire explains what the dangers of salt are, and how we can limit our consumption.<\/p>\n","protected":false},"author":174,"featured_media":19030,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"We get expert advice from a nutritionist who explains the dangers of salt and how to limit our salt intake through some daily practices to optimize good 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