In Portugal, salt consumption remains excessive. This high consumption is strongly linked to health problems, such as high blood pressure, which affects around 42.2% of the population, and cardiovascular diseases, with stroke being one of the main causes of death in the country. Much of this excess is due to the frequent use of salt when preparing meals and the consumption of processed foods, which already contain high levels of sodium. To improve the health of the population, it is essential to reduce the amount of salt ingested, opting for more natural foods, reading product labels carefully and avoiding using salt shakers at the table.
Although it is common to find recipes that indicate vague quantities for certain ingredients, such as “a pinch of fennel” or “a drizzle of olive oil”, this vagueness can be harmful, especially in the case of salt. Nutritionist Cláudia Viegas warns that, in Portugal, the average salt consumption is 10.7 grams per day, more than double the 5 grams daily recommended by the World Health Organization (WHO).
The proliferation of recipes in books, magazines, television programs and, more recently, on digital platforms such as websites and social networks, often presents imprecise instructions regarding the amount of salt to use, using expressions such as “salt to taste” or “ salt qb”. This lack of specificity can lead to excessive salt consumption, contributing to health problems such as hypertension and cardiovascular disease.
To promote healthier eating habits, it is essential that recipes clearly indicate the amount of salt to be used, preferably in grams per person. The WHO recommends that daily salt consumption does not exceed 5 grams for adults and 3 grams for children.
Therefore, when preparing a meal, adequate salt distribution must be considered:
- Entries: between 0.25 and 0.5 grams of salt per person.
- Main dishes: between 0.75 and 1 gram of salt per person.
This objective approach helps control salt intake and reduce risks associated with excessive salt consumption. It is important to note that salty taste perception is subjective and can be adjusted over time. By gradually reducing the amount of salt in your meals, your taste buds adapt, allowing you to enjoy the flavor of foods with less salt.
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