Benefits, foods to avoid, for whom?


Excessive salt consumption leads to high blood pressure, water retention, heart attacks, and strokes. Some people are extremely sensitive to salt and need to be extra careful! Here are the keys to a salt-free diet, with advice from a registered dietitian and cardiologist.

Table salt is used Flavor enhancer where to preserve food. It is important to the organism that it brings sodium (400 mg per 1 gram), a mineral that helps distribute water well in the body and regulate blood pressure and volume. But it should not be abused. “WHO recommends 5 grams per day per person and in In France we consume on average between 15 and 17 grams Remembers Dr. Alexandra Dalo, a registered dietitian. Excessive consumption of salt promotes the emergence of Cardiovascular disease, high blood pressure and water retention. Hence the advice to follow a salt-free diet! How do I do ? what Benefits ? for whom Is it shown? what Foods are allowed What are the to avoid ?

What is the salt-free diet?

A “salt-free” diet supposedly consists of cutting out salt completely. But “he It does not exist as such, it is an abuse of language. Salt is found in all foods, vegetables, meat, fish, etc. Aim for a well-balanced diet No limiting salt intake. Dr. Dalu sets out from the start. This was confirmed by Professor Alan Furber, a cardiologist. “We are rather striving to Reduce your salt intake Knowing that this isn’t just about the added salt. It should also be taken into account “Hidden” salt in prepared meals, deli meats, cheese and bread… which accounts for 80% of salt consumption. “

What are the benefits of a salt-free diet?

Salt-free diet in the sense of reducing the amount of salt makes it possible limits Risk factors for high blood pressure or cardiovascular disease, and avoid water retention and Heavy leg phenomenon Especially “ says Dr. Dalu. As the French Federation of Cardiology reminds us, High blood pressure is responsible for 62% of strokes And half of all cardiovascular diseases in France.

Reducing salt prevents heart attacks and strokes.

It concerns about 15 million French. “One study followed patients for 15 years and upon return to normal salt intake, The incidence of cardiovascular events was reduced by 25%, ie Death from a heart attack or stroke. Reducing salt is allowed block of these diseasesThe cardiologist continues. Before adding:Reducing the amount of salt also causes a Positive effect on kidney damage And Reduces the risk of left ventricular hypertrophy“. On the other hand, Replace salt with spices (pepper, coriander, etc.) are useful because they contain minerals that promote the proper functioning of the body such as potassium Which, unlike sodium, removes water and balances the effect of salt. Some spices also have the advantage of facilitating digestion!

Why a salt-free diet in case of heart failure?

A patient with moderate heart failure, ie balanced on medication and without clinical signs, should bring up to normal salt intake. In severe heart failure associated with water retention (significant edema of the lower extremities), it is necessary Significantly reduce the amount of salt. High blood pressure promotes heart failure. “the Salt causes water and sodium retention Who is the Increases volume and blood pressure Which exacerbates high blood pressure. In addition, in patients with arterial hypertension, salt reduction reduces the dose of the drug (and associated side effects). In France, it is estimated that men should not exceed 8g of salt per day and women and children 6.5g.Developed by Professor Alan Furber.The effect of salt on the body is different for everyone. Some people are hypersensitive to salt (the kidneys make less sodium) and need to be extra careful Little cardiologist.

Who should follow a salt-free diet?

A salt-restricted diet is indicated for people who are making up Arterial hypertension, in the case of cardiovascular diseases, in the case of renal insufficiency For patients undergoing cortisone therapy. “In fact, it is recommended to limit your salt intake all residents Since the World Health Organization has set a threshold of 5 grams per day, it cannot be exceededadds Dr. Dalu.

Does a salt-free diet make you lose weight?

You don’t have to go on a salt-restricted diet to lose weight. Reducing salt intake does not make you lose fat! on the other side “Excess salt consumption causes water retention and so-called inflammatory edema with the phenomenon of heaviness in the legs. Reducing salt intake reduces these problemsconfirms Dr. Dalu.

What foods are allowed on a salt-free diet?

All foods are allowed on a salt-free diet as long as they are balanced. Hence it is necessary Banning highly salty industrial foods. Vegetables, meat, fish, fruits, cheese… The patient should eat everything as long as he is Do not combine most salty foods. If the patient likes cheese, he is offered to eat it with a salad that contains potassium and fiber to compensate for salt intake through potassiumDr. Dalu develops.

What foods are prohibited on the salt-free diet?

The forbidden foods are those Salted industrially and in excessive quantities :

  • there “Fast food (pizza, burger, etc.)
  • the Chips
  • the Biscuit factories
  • the Salted oilseeds (salted baked goods, salted cashews)

In the French diet, the main foods that contain salt are: Bread/rusk, charcuterieAnd Soups, cheese and dishes Cooked / canned. A little trick to avoid re-salting your dishes: Do not put the salt shaker on the table during a meal.

There is 1 gram of salt in a slice of hot dog, in a handful of chips/crackers, four slices of bread, a slice of pizza, and a third of a ham sandwich.

What vegetables should be avoided on a salt-free diet?

Vegetables do not contain salt however potassium. “All vegetables should be kept in the diet regardless of the diet chosenDefends Dr. Dalu.

Which bread contains the least salt?

the White bread It is the type of bread that contains the least amount of salt. The best is Prefer whole or grain bread. In general, it is necessary Avoid white bread (baguette…).

What meat for a salt-free diet?

Almost all foods contain salt, including meat. “The goal is not to remove some type of meat from the diet however Avoid salting the meat. Uses Aromatic herbs instead of salt for seasoning suggests a nutritionist.

What cheese for a salt-free diet?

For 100 grams of cheese, its salts are Parmesan, Cantal, Blue, Feta, Maruel, Roquefort, Gorgonzola…less salty Emmental, Comté, goat’s or Saint-Necter’s cheese.

What are the disadvantages of a salt-free diet?

The body needs everything to function. A salt-free diet is more likely to lower blood pressure, Hyponatremia (hyponatremia) and a impaired renal function Professor Alan Furber warns. A balanced diet helps maintain the normal biological reactions of the body. You need salt, potassium, magnesium, and so on. You have to take your dose of salt, not eliminate it completely.You areHe also defends Dr. Dalu.

A diet without salt and cortisone

Cortisone is a hormone that is made by glands in the kidneys. Corticosteroids have a similar mechanism to salt Water and sodium retention. must therefore Reducing salt intake in the case of cortisone therapy To avoid the effect of water retention, the risk of edema of the lower extremities, the risk of increased blood pressure and heart failure. Professor Alan Furber explains. This advice is especially valid for heavy salt consumers, according to a nutritionist. for patients who have it Eat regular salt (No more than 5 grams per day, editor’s note), There are no specific recommendationsrecommends Dr. Dalu.

Thanks to Dr Alexandra Dalou, anti-aging physician, nutritionist and co-author of “The health plate – Sport, wellbeing food” in Flammarion and to Pr Alain Furber, Cardiologist, Head of Cardiology at CHU d’Angers and President of the French Federation of Cardiology (FFC). ).


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