How to reduce your salt intake

According to the World Health Organization, the amount of salt ingested should be less than 5g / day. (2.5 teaspoons / day)

However, the Portuguese population consumes on average much more of the recommended daily dose.

 

High salt intake is associated with arterial hypertension and, consequently, cardiovascular disease.

To reduce salt intake it is crucial to moderate not only the intake of salted products but also the use of salt in preparations, confections, and seasonings.

 

Some suggestions for using aromatic herbs:

Rosemary

  • Meat marinades (pork and lamb);
  • Pastas;
  • Potatoes;
  • Rice;
  • Tomato sauces;
  • Salads.

 

Parsley

  • Soups;
  • Salads;
  • Fish;
  • Meat.
Coriander

  • Salads;
  • Fish broths;
  • Seafood;
  • Soups;
  • Rice;
  • Sauces;
  • Pastas;
  • Peas;
  • Beans.
Bay

  • Fish;
  • Meat (pig);
  • Bean;
  • Soups;
  • Eggs;
  • Boiled potatoes.
Basil

  • Meat;
  • Fish;
  • Soups;
  • Pastas;
  • Cooked with tomatoes;
  • Aromatic vinegars.
Oregano

  • Fresh tomato salads;
  • Tomato-based sauces;
  • Dishes with cheese;
  • Meat;
  • Fish;
  • Pastas;
  • Stews / stews.
Celery

  • Soups;
  • Salads;
  • Meat (stewed or cooked).
Chives

  • Omelets;
  • Cheese dishes;
  • Soups;
  • Vinaigrettes;
  • Yogurt sauces;
  • Meat and fish dishes.

 

Source: Lopes A., Teixeira D. et al. ERVAS AROMÁTICAS – UMA ESTRATÉGIA PARA A REDUÇÃO DO SAL NA ALIMENTAÇÃO DOS PORTUGUESES, Programa Nacional para a Promoção da Alimentação Saudável – Direção-Geral da Saúde, Janeiro de 2015

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