A moderate amount of salt is necessary. Do you know why?

Common table salt is sodium chloride. That is 60% chloride and 40% sodium.

The food we eat contains natural sodium in small amounts. Salt is also added during food manufacturing and processing, so even if you do not add any salt to the dishes you prepare, you will still get enough salt to cover your basic needs by just eating a varied diet.

Salt is part of our daily lives and it is vital to a balanced diet. However, we don’t need very much salt at all. A reasonable amount in the diet is 2 grams per day, which is about as much salt as would fit into a teaspoon.

Our bodies need sodium to balance hydration, control blood pressure, improve muscle function and the nervous system.

A lack of salt due to dehydration, intense physical exercise or malnutrition, causes hyponatremia, whose symptoms are fatigue, cramps, confusion, memory and concentration deficits, weakness and, in severe case, lethargy and shock.

However, too much salt is just as dangerous, because it causes fluid retention, interferes with renal function, raises blood pressure and increases cardiovascular risk.

What to eat to avoid too much salt

• Eat lots of fruit and vegetables… both fresh and cooked. Frozen ones are fine, but avoid products in cans and jars.
• Drink two litres of water a day.
• Eat a very varied diet. Don’t give things up. Eat a bit of everything.
• Eat: lean meat, particularly chicken and turkey, white and blue fish, eggs, pulses, cereals (wholemeal for added fibre, pasta and rice (wholemeal is better) potatoes and milk and dairy products. Always cook with virgin olive oil.

The foods you should eat only in moderation area processed or pre-cooked foods such as pizzas and hamburgers, sausages, chorizo and ham, salted and smoked fish, cured meats, bacon, savoury sauces such as soy sauce or mustard, stock cubes, packet soups, canned foods, salty dry foods, cured cheese, pickles and salty crisps and snacks.

Spice up your cooking with garlic, onion, pepper, lemon or herbs. They are just as tasty and you will soon learn to appreciate the natural flavours of food.