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Hypertension, osteoporosis … Why (and how) we must limit the salt on our plates

It is essential for our good health, but we generally consume (much) too much. Salt raises our dishes, but added in too large a quantity, it can have deleterious effects on our organism. This is what explains, on Monday, the nutritionist Raphaël Gruman at the microphone of Europe 1, referring to the high blood pressure caused, in particular, by the overconsumption of salt, and which concerns nearly ten million people in France, that is to say one in three adults. “Cardiovascular disorders will result from this hypertension, but also from the retention of water, which is very present in women,” he adds. Indeed, in the presence of too much salt, the body will capture the liquids which will deposit on the lower limbs. From where the problem of the legs which swell, at the origin of a permanent discomfort.

Bone demineralization

And salt is not incriminated in these only inconveniences. By unbalancing the levels of minerals in the body, it also turns out to be bad for the bones. “The balance between sodium and calcium – which attaches to the bones to form the framework – will be disturbed by overconsumption of sodium, which will demineralize the bones,” explains Raphaël Gruman.

Demineralization which, over time, eventually generates osteoporosis, a skeletal disease characterized by a decrease in bone density.

Salt everywhere

But how do you know if you eat too much salt? According to the doctor, the urge to drink constantly is a first clue not to be overlooked. And to have a clear heart, it is possible to perform blood tests which, if this is the case, will reveal an excessive presence of sodium in the blood.

Prevention is better than cure. In any case, it is imperative not to have your hand too heavy on the salt shaker. Especially since unlike sugar, salt does not create addiction.

If you don’t get “addicted” to salt, you get used to its flavor, which acts as a flavor enhancer. If salt, made mainly of sodium chloride, has no effect on the brain, it has one on the palate. Then everything is a matter of habit, recalls Raphaël Gruman, on Europe 1. “If we are used to the salty taste, we will systematically try to get closer to it.”

However, there is no need to add to all the sauces. Salt is already everywhere. Starting with bread and all bread products, adored by the French. “If you eat bread, you have to be careful with all the products you eat next to it,” warns the nutritionist. Yes, except that the side dishes are also generally too salty.

The industrial cookies given to children to taste, although they are sweet, are also stuffed with salt. Salt naturally contained in the products present in its composition, but also and above all, salt added to increase palatability. As for prepared industrial dishes, these already contain, most of the time, half of the recommended intake per day.

Tighter standards

“For several years, nutritional progress has been imposed on agrifood brands, “reassures Raphaël Gruman. These companies have therefore committed to improving their products, reducing their salt and sugar levels, and increasing fiber intake.

The doctor uses the example of low salt deli meats which, in his opinion, should be preferred to those which are not. “By decreasing their salt intake, these products can be consumed more commonly.” Hence the importance of always checking the nutritional labels of products, their salt content (often indicated by “sodium”), and choosing, for equivalent product, the one that contains the least. But more and more, the trend is to reduce salt in industrial products, food brands working more and more their work with spices and herbs, to compensate.

The richness of spices and herbs

Compensate, but with what? Spices and aromatic herbs, above all, advises Raphaël Gruman, whose (very personal) preference is for turmeric. “In addition to having a pronounced culinary value, and giving color to the dish, it is a powerful anti-inflammatory,” explains the nutritionist. Ginger, meanwhile, gives a spicy side to the dish which goes particularly well with seafood and white fish.

Berries, bulbous plants and aromatic herbs also do the trick, he explains, citing garlic, shallots, parsley, but also cilantro. This aromatic herb, far from being unanimous, brings “a lot of flavor, which does not necessarily require the addition of salt”.

The importance of salting before cooking

And for the incorrigible, whose salt shaker has finally become an extension of their hand, some rudimentary rules must nevertheless be followed to salt the palate while limiting the risks. First of all, it is better to salt your dish during cooking, rather than after. “The salt enters the product and will be more homogeneous than if it is dirty after cooking: here, the salt will simply come to cover the food, and we will tend to put more to obtain the same flavor”, explains Raphaël Gruman .

On the type of salt to choose, the nutritionist recommends having two kinds: coarse salt for cooking, and a fine salt, or Guérande salt for the table, in order to add more texture to certain dishes. And as for the nagging question on whether or not to salt the pasta water, the nutritionist decides once and for all. “Salt the pasta water is better, because it avoids adding salt after cooking.”

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