- 1 Understanding hypertension and the impact of salt on health
- 2 Cold meats and salt: an inseparable duo?
- 3 The least salty cold cuts, friendly to your blood pressure
- 4 Tips for eating cold meats while controlling your hypertension
- 5 Low-salt charcuterie recipes for gourmet hypertensives
Hello to all foodies and gourmets! As you know, I love cooking and sharing my recipes with you… but I am also a mother concerned about the health of my little tribe. Today, I am going to talk to you about a subject that concerns many of us: hypertension and the impact of salt in our diet.
You may be wondering what high blood pressure has to do with culinary delights? Well, if you are a charcuterie lover like me, this topic should interest you. Cold meats are unfortunately often associated with a high salt content, which can have an impact on our blood pressure. Don’t panic, however, because it is entirely possible to have fun while ensuring that you his health.
How ? By choosing less salty cold cuts, adopting good consumption practices and exploring alternatives to traditional cold cuts. And because I can’t resist the urge to make you salivate, I also offer you some low-salt cold meats recipes, specially designed for hypertensive gourmets. From chicken terrine to fish sausage, without forgetting the homemade white ham, there is something for everyone. So, ready to explore a new facet of charcuterie?
Understanding hypertension and the impact of salt on health
What is hypertension?
If you think hypertension is a vague and intimidating medical concept, rest assured, it’s much simpler than it seems. L’hypertension simply refers to high blood pressure.
Imagine that your blood vessels are like pipes and that the blood flowing through them is under a certain pressure. If the pressure is too much over a long period of time, the walls of your arteries can be damaged, which can lead to serious health problems.
How does salt affect blood pressure?
The next question many people ask is: what is the relationship between salt and blood pressure? Well, the sel – or more precisely the sodium it contains – influences the amount of water retained by our body.
If we consume too much sodium, our body retains more water to try to dilute that sodium. This extra water increases the volume of our blood, which intensifies the pressure on our arteries and, therefore, increases blood pressure.
Dietary recommendations for hypertensives
To reduce the risk of hypertension, it is advisable to regulate sodium intake in our diet. It is generally recommended not to exceed a consumption of 5g of salt per day and favor foods rich in potassium, such as vegetables and fruits, which help balance the effects of sodium.
Cold meats and salt: an inseparable duo?
The role of salt in the preparation of cold meats
To make cold cuts, salt is an almost essential ingredient. It serves as a preservative, seasoning and flavor enhancer. But the other side of the coin is that excess salt can lead to excessive sodium consumption, with all the risks that this entails.
The salt level in popular cold cuts
Nowadays, most of the processed meats we eat are high in salt. For example, a dry sausage can contain up to 4g of salt per 100g and a slice of cooked ham often contains more than 2g of salt per 100g.
Possible alternatives to reduce salt consumption
Fortunately, the food industry now offers healthier alternatives to traditional cold meats. They mainly include products with reduced salt content, alternative recipes based on vegetable proteins or fish, and poultry-based cold cuts, which are generally less salty.
The least salty cold cuts, friendly to your blood pressure
Poultry meat: a healthier option
When looking to reduce salt consumption, poultry, such as chicken or turkey, is an interesting alternative to traditional cold meats. It generally contains less salt and is high in protein, which also makes it very satisfying.
Fish meats: an alternative source of protein
Fish meats, such as fish sausage, are another option that can help control salt intake. In addition to providing an alternative source of protein, these products often have a lower salt content than traditional cold cuts.
White ham: a cold meat with less salt
If you would like to eat ham but are concerned about your sodium intake, opt to purchase white ham. Not only does it have a reduced salt content, but it is generally less fatty than other types of ham.
Tips for eating cold meats while controlling your hypertension
Choose cold meats with less salt
When purchasing deli meats, pay close attention to the nutrition labels. Choose products that are explicitly labeled as having reduced salt or sodium content.
Good consumption practices
It’s important to remember that even if a product is labeled low in salt, that doesn’t necessarily mean you can consume it in large quantities. As always, moderation is key. Just one serving of deli meats per day should be enough.
Alternatives to traditional charcuterie
Finally, consider diversifying your diet by exploring other sources of protein, such as lentils, beans or tofu. These foods are not only delicious and nutritious, but they are also often less salty than their animal counterparts.
Low-salt charcuterie recipes for gourmet hypertensives
Low-salt chicken terrine recipe
- 300g skinless chicken breast
- 1 onion
- 2 cloves garlic
- 2 eggs
- Parsley, thyme, bay leaf to taste
- Salt and pepper
Low-salt fish sausage recipe
- 400g white fish fillet
- 100g cuit quinoa
- 2 egg whites
- Dill, pepper, nutmeg
- Salt (optional)
Homemade white ham recipe, low in sodium
- 1 kg of pork fillet
- Thyme, bay leaf, cloves
- 4 cloves of garlic
- 1 onion
- Salt (optional), pepper