Definition: salt

Salt, a vital element in our diet, should be consumed in moderation. It is commonplace to sprinkle this white gold, which flatters our taste buds, on bland soup... But be careful, the bill can be steep! A diet high in salt can have harmful consequences for our health.

Table salt consists of sodium and chloride, two minerals that are essential for life. The body contains 100 g of sodium and 100 g of chloride, elements that are eliminated through urine and sweat and must be constantly replenished. Salt plays a key role in nerve conduction, muscle contraction and retention. Sodium plays an essential role in regulating water balance. Its function of enhancing flavour largely explains its use in cooking: no one likes soup without salt!
Salt plays a vital role in preserving and seasoning our food. The state's monopoly on salt has made it possible to combat iodine deficiency, which is endemic in Switzerland, and the resulting goitres and cretinism, by adding iodine to salt.
Too much of a good thing The main effect of a diet too high in salt is an increase in blood pressure, a major risk factor for cardiovascular disease. Excess salt aggravates certain conditions such as heart or kidney failure.
Sodium chloride consumption in Switzerland is estimated at 10-13 g per day, while the official WHO recommendation is 6 g. According to scientific data, reducing daily salt intake to 6 grams per day could prevent 1,700 cardiovascular attacks and 2,575 cases of ischaemic heart disease each year in our country.
Think of all the suffering and misfortune that could be avoided! The potential savings in Switzerland would amount to CHF 80 million per year!
Where is salt hidden?
Salt is everywhere. 70-80% of it comes from processed foods, which generally contain too much salt: ready-to-eat meals (5-8%), but also industrially manufactured products such as bread (25-30%), cheese (9-11%) and meat products (11-13%). The sodium chloride content of food is low before industrial processing, which adds large quantities as a preservative and to mask certain bitter tastes. Ultimately, the salt added during meal preparation or at the table accounts for only 15 to 20%.
Source: Dr Pascal Piccinin -FMH Internal Medicine.

Advice:
How can you limit your consumption? No salt shaker on the table!
In Switzerland, 80% of households do not have a salt shaker on the table. In this case, only 20% of people add salt at the table. If there is a salt shaker on the table, 65% add salt to their food out of pure reflex, even before tasting it.

Limit certain foods:
Avoid excessive consumption of cold meats, ready-made soups, salty cheeses, ready meals, pizzas, quiches, sandwiches, pastries, various sauces (mayonnaise, ketchup), mustard, gherkins, not to mention certain sparkling mineral waters that are very high in sodium. Choose certain foods and cooking methods. Choose plain frozen vegetables over tinned ones. Eat vegetables, fish and meat that are flavourful enough without salt. Steaming, baking in foil and braising preserve the flavour of food. Season your dishes with herbs, spices and seasonings, and prepare your sauces using fresh or frozen vegetables.
These few tips will help you avoid excessive salt intake. Stay healthy so you can add enough salt to your life!
General source of the article: Groupe Mutuel - Publication "Login" No. 4 - page 6 - December 2007.
See also the entries: Salt; Guérande salt (coarse salt); Seldevin®; Fleur de sel.
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