Less Salt, More Health!

The World Health Organization (WHO) recommends a maximum daily intake of 5 grams of salt (equivalent to a teaspoon), corresponding to about 2 grams of sodium per day.

Italians on average consume nearly double that amount.

Salt is naturally present in many foods, but it is also contained in all processed products of the food industry (both savory and sweet), in addition to what we add to dishes.

In short, the sources from which we draw are really too many!

The motto is: less salt, more health!

Let's see how you can reduce consumption without sacrificing taste:

Always check the nutritional labels and buy foods that are low in salt or have a low salt content (such as bread and other baked goods).

Reduce the consumption of processed foods (ready-made sauces or canned foods), prefer fresh foods, and respect seasonality.

Limit the use of condiments containing sodium (stock cubes, ketchup, soy sauce, mustard, etc.).

Add less salt to dishes; it is possible to cook with less salt or even without it altogether.

Do not place the salt shaker on the table (but only oil, vinegar, and spices).

Flavor foods with fresh herbs, spices, or using lemon and vinegar.

Prefer fresh cheeses to aged ones.

During snacks, fruit or juices are an excellent alternative to salty snacks.

Here are the foods rich in salt, to be used in moderation:

all processed and preserved meats (cold cuts), sausages (only occasionally!)

all cheeses (especially aged ones), mozzarella, provola (ricotta is better)

ready-made foods in general, filled pasta, stock cubes, canned legumes and vegetables (unless they are salt-free), canned corn, canned soups and minestrone, ketchup, soy sauce, olives, and lupins (if not well desalted)

smoked salmon, shrimp, crab, oysters, canned tuna, anchovies

biscuits (including whole wheat), muesli

...and those to always avoid:

packaged potato chips, salty snacks in general, hot dogs, roast preparations

croissants, packaged snacks, shortbread cookies (of poor quality)

In conclusion, the advice is to gradually and continuously get used to reducing salt, giving your taste buds the right time to readjust to more natural and genuine flavors, in order to forever abandon sophisticated and altered tastes.