Almost the whole world still eats too much salt. This is according to a new report published today by the World Health Organization (WHO). And that while eating too much salt entails many risks, including a higher risk of heart disease or kidney problems. What about Belgium? What can you do to reduce your own salt consumption? And what if you don’t? Dietician Michael Sels explains.
The WHO report is clear: the general population still eats too much salt. The organization estimates that the average salt intake is 10.8 grams per day. That is twice as much as the standard of 5 grams or a coffee spoon. Moreover, according to the WHO, only a handful of countries are on track to meet the so-called salt target. It says that all member states must reduce their intake of sodium – of which salt is the main source – by 30 percent by 2025. The organization therefore urgently calls on all governments worldwide to take decisive measures.
What is the impact of salt on our health?
“Completely understandable,” responds dietician Michael Sels. “Eating too much salt can really pose risks. Your body retains more fluid. Your blood pressure increases and the pressure on your kidneys, crucial body filters, also increases. In addition, a ‘salty’ lifestyle increases the risk of stroke, stomach cancer, heart disease and osteoporosis.”
A previous study also showed that those who eat a lot of salt die earlier. For men who always season their food with salt, life expectancy would be reduced by 2.3 years. Women who do the same would live 1.5 years less. Those who always add salt to the table have a 28 percent higher risk of premature death. Seasoning during cooking was not included in the studies that came to that result.
What about Belgium?
According to the WHO report, Belgium is somewhat in the middle bracket. We’re not the best in class, but we’re certainly not the worst either. According to the WHO, the Belgian government has taken measures to suppress salt use, such as the Nutri score. But they are still not enough to reach the target of 30 percent. Countries that do succeed in this include Spain, Lithuania and Brazil.
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How can you limit your salt consumption?
“First of all, it is important to know that salt is in more foods than you think. It’s really not just about the table salt you occasionally use to season your meat or potatoes. Salt is in baked goods, but also in ready-to-eat foods such as soups, sauces, pizzas, breaded meat substitutes and breakfast cereals. Even bread contains salt. Did you know that a slice of bread already contains 0.4 grams? If you add some savory fillings to that, you quickly reach the standard of 5 grams per day.”
Should we scrap all of those products completely? “No, that is not the intention. I would rather recommend reducing the amount, or opting for a salt-free variant. For example, do not eat four slices of bread, but combine two slices with a salad. This way you already limit the salt intake to a large extent. Another example could be to choose unprocessed products. Don’t go for the spinach with cream sauce in the supermarket, but go for the spinach without supplements. It’s already a lot healthier.”
Will the taste not be lost?
“Not quite. There are plenty of other ingredients that can add flavor to your dish and are not as damaging to your health. For example, use fresh, pure herbs, such as basil, chives, thyme or paprika powder. For example, if you normally put salt on a toast with cottage cheese, you can also opt for lemon zest and some pepper. Experiment with it a bit. The only thing you have to watch out for are spice mixes. Producers sometimes secretly add some salt to it to flavor it. So always read the label carefully.”
Read also
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