Healthy habits related to the use of salt should be adopted since childhood because children often develop a taste for salty foods according to the habits of their parents. The typical western diet contains about 9g of salt, which mainly comes from processed foods.
Only 10 percent appears as being naturally present in foods, 15 percent of the added salt during cooking. Research shows that people who use less than 4.5 grams of salt per day have lower blood pressure, and if you use more than 5.8g of salt, the pressure increases proportionally with the amount of sodium.
Food that is recommended: fish fruit, low fat dairy products, foods with a low percentage of saturated fats, olive oil, vegetables. The foods you should avoid: alcohol, fatty foods, meat and meat products, salty foods.
Breakfast: yogurt, a slice of integral bread, egg, lettuce. Snack: Banana. Lunch: a piece of boiled meat, 200g of vegetables (carrots, broccoli, Brussels sprouts), olive oil 5g with bread (or potatoes, rice). A piece of bread (or oatmeal, 2 tablespoons), 200g of yoghurt and 200g of mixed boiled vegetables.
Breakfast: 30g muesli cereal, 250 ml of yogurt with low-fat, glass of unsweetened freshly squeezed fruit juice, a small cup of white coffee. Snack: pear. Lunch: fish soup with rice, 200g of cooked oily fish with potatoes and Swisschard and 1 teaspoon of olive oil; whole grain bread, 50g of cheese, 4 olives, fruit salad.
Breakfast: whole grains, low fat dairy spread, a glass of orange juice. Snack: 2 tangerines or apples or medium-sized orange. Lunch: 100g cooked chicken, 2 slices wholemeal bread, half a head of lettuce, 50g low-fat cheese. 100g of boiled fish, 100g cooked rice, 2 dl tomato sauce spiced with oregano and basil, 200g of green salad with lemon and olive oil.
Breakfast: 2 slices of toast, 2 tablespoons of peanut butter, orange juice. Snack: mix a smaller banana, 100g strawberries, raspberries or blackberries, 1 dl of fruit juice without sugar and 1 dl low-fat milk. Lunch: 2 paddy potatoes baked in the oven, 2 tablespoons salsa sauce, servings of green salad with chopped tomatoes. 400 g squid baked on a grill, 2 boiled potatoes.
Breakfast: 2 slices wholemeal bread, ham 2 leaves, 2 leaves of lettuce, 1 tomato. Snack: a cube of dark chocolate, 100g raspberries. Lunch: a plate of chicken soup, slice of whole wheat bread, 200g turkey breast with braised mushrooms and 5 chopped garlic cloves. Banana, a larger fillet of cod baked in electric grill and soaked in lemon juice, five young potatoes.
Breakfast: sandwich of two slices of wholemeal bread, half an avocado, soaked in lemon and two rings of tomato, a glass of low fat yogurt. Snack: Fresh fruit salad with a scoop of ice cream. Lunch: 7 tablespoons boiled brown rice, braised3 colors broccoli and three leaves of cauliflower with a clove of garlic, young onion’s greens, a little red pepper; more young potatoes baked in the oven, half a can of tuna without oil mixed with 2 tablespoons of beans, one fresh peppers and a little chili, portions of lettuce.
Breakfast: a glass of low-fat yogurt, 3 tablespoons of muesli, apple. Snack: Shake1 banana, 10 strawberries and 200ml skimmed milk. Lunch: 2 slices wholemeal bread, 2 fillets of salmon soaked in lemon juice, 1 tablespoon low-fat mayonnaise and 10 grapes. Dinner: 100 g button mushrooms braised with carrots, garlic clove and half a cup of sour cream, 2 boiled potatoes, salad of tomatoes, peaches.
Before you decide to go on with this diet, be sure to consult your doctor or nutritionist, and get rid of that salt shaker!