How much salt can you eat per day: Svitlana Fus named a safe rate

It's hard to imagine any dish without salt, even desserts. After all, it is this ingredient that can set off the flavor and give the dish a new one, revealing it in a new way. But we all often forget that salt is not a harmful product if it is overused.

On her Facebook page, nutritionist Svitlana Fus explained how much salt a person can eat per day to be safe.

"Everyone needs salt, including those who are losing weight, but only in certain quantities. Otherwise, it ceases to be a friend and turns into an enemy," the expert noted.

What foods contain a lot of salt:

Chips, dried fish, smoked cheeses, sausages, sausages, salted biscuits, and many other prepared foods contain a lot of salt.

"Modern food is oversaturated with salt, although it may not be obvious at first glance. And the habit of adding salt to dishes, sometimes without even tasting them, can easily lead to health problems," Fus said.

The nutritionist explained that an excess of table salt increases the burden on the heart, kidneys, and liver, and retains water in the tissues, which leads to high blood pressure.

It's worth noting that salt also contributes to overeating because it is one of the best flavor enhancers.

"Salty foods stimulate the appetite, so people eat more salty foods on average than unsalted ones," Fus added.

Safe salt intake per day

"It is permissible to consume no more than 10-12 g of salt per day. Half of it should be consumed with ready-made food, and half – 5-6 g (a teaspoon) of salt – should be used for seasoning," the nutritionist said.

How to eat less salt

"Add salt at the end of cooking, or even better, when it's already on the plate. Put less salt than the recipe calls for," Fuss advised.

The expert also noted that natural spices can be used to add flavor to a dish.

"If you've had too much salty food, try to restore the balance by eating more vegetables and fruits. Don't forget about water," the expert added.

Svitlana Fus also advises choosing products with reduced or no salt content. Do not overuse ready-made sauces and try to eat semi-finished products as little as possible.

A life hack from a nutritionist: to find out how much salt a product contains, multiply this value by 2.5. In other words, a teaspoon filled to the brim contains about 5 g of salt and about 2 g of sodium. Remember that 1 g of salt "holds" at least 100 ml of water in our body.