2) Excess salt and highly processed salty foods (the most hidden culprits)
Salt isn’t just found in the salt shaker. It’s often present, hidden, in industrial breads, instant soups, sausages, snacks, salad dressings, bouillon cubes, very salty cheeses, and ready-made meals.
The World Health Organization recommends consuming less than 2,000 mg of sodium per day (equivalent to less than 5 g of salt).
The problem is that a dinner of highly processed foods can push you close to (or over) that limit without you even realizing it.
A specific change for today
Instead of “improving” them with salt, use herbs and spices (garlic, onion, pepper, oregano, rosemary, turmeric) for cooking.
Check the labels: if a product contains a lot of sodium per serving, it is best to eat it on special occasions, not for dinner.
If you suffer from kidney disease, be careful using salt substitutes containing potassium: they may not be suitable for you.
3) Red meat and cold cuts for dinner (larger quantity, lower quality)
The goal is not to “ban” them, but to understand their impact: red meat, and especially processed meat (sausages), is associated with an increased risk of chronic kidney disease if consumed in large quantities and frequently.
Additionally, processed meats often combine:
High sodium content
Extras
Less healthy fat
A specific change for today
If you plan to eat red meat, do it earlier (at lunchtime) and not every day.
