Everyone knows traditional white salt, and many have tried Himalayan pink salt and black salt. What about green salt, is there? Not naturally occurring, but this is the name of a recipe that mixes sea salt with various herbs to help spice up food by reducing the sodium content needed to prevent high blood pressure problems. High blood pressure is a chronic disease that affects more than 38 million Brazilians, according to data released in 2021 by the Ministry of Health, which impairs heart health and blood flow in the body. But how to stop using the main seasoning of national cuisine? OUR I am a sportsman spoke with nutritionist Natalia Guimarães, who created the perfect herbal green salt recipe that spices up food without losing flavor.
+ How food helps fight hypertension
+ Natural seasonings: learn homemade recipes and ditch industrial pills
Learn how to make green herbal salt
herbal green salt recipe
- 10 grams of dried rosemary;
- 25 grams of dried basil;
- 15 grams of dehydrated oregano;
- 10 grams of dried parsley;
- 45 grams of toasted sesame seeds;
- 100 grams coarse sea salt or coarse pink salt or sea salt.
- Toast the sesame seeds over low heat for 10-15 minutes in the oven or toaster. Then wait until it cools down.
- Place the salt and sesame seeds in a food processor and blend for just a few seconds.
- Add all herbs and beat again for a few seconds until the mixture is smooth.
Comments: Place the mixture in a glass jar with an airtight lid. No need to store in the refrigerator. This mixture has a shelf life of about 3 months.
Green salt calories: Each 5 grams of green salt (1 teaspoon) contains 8 calories.
Herbal green salt — Photo: Istock Getty Images
Green salt, as it turns out, contains sea salt. But mixing with other herbs, for example, already reduces the amount of sodium present in a teaspoon. This, by the way, is the ideal daily allowance of salt, according to the World Health Organization (WHO): 5 grams, which is equivalent to a teaspoon. But Brazilians have exceeded this limit and consume about 12 grams per day.
But if in a teaspoon of pure salt, all five grams are filled with it, then in a teaspoon of green salt, the salt shares space with other herbs, reducing the sodium content present. It is he can be used instead of table salt in various preparations and dishes, replacing not only refined salt, but also ready-made seasonings that have a high content of sodium and preservatives, flavors, acidifiers and other carcinogenic substances that are extremely harmful to health.. In addition, when using ready-made seasonings, people often do not know the exact amount of sodium contained in industrial cubes.
Green salt is natural and can be used in soups, salads, rice, pasta, meats, vegetables. Fragrant, it contains several other natural spices that are good for heart health. The secret is not to overuse the quantity and avoid excesses. The food will be very tasty with a small amount of this natural green salt.
Source: nutritionist Natalia Guimaraes.
What is the difference between regular salt and green salt?
Dried condiments are a great way to spice up food in a healthy way — Photo: Istock Getty Images
Also according to Nutri, this green salt contains four powerful herbs that help people with hypertension because they have properties anti-inflammatory, antioxidants, and aid in digestion:
- O Rosemary it is an antioxidant herb that fights oxidative stress present in people with hypertension;
- O Basil This oregano help fight inflammation in the body;
- BUT parsleyin addition to anti-inflammatory action, it has digestive and diuretic properties.
- In addition to the four herbs, we get sesame which naturally contains calcium, magnesium, manganese, zinc and vitamin E. Zinc, manganese and vitamin E also reduce oxidative stress, and the minerals calcium and magnesium have the ability to lower blood pressure.
Most of the people who are most susceptible to the effects of salt in terms of high blood pressure are usually deficient in minerals such as magnesium and sometimes calcium. But the main deficiency is usually associated with magnesium, explains Natalia. Magnesium has a direct effect on blood volume or affects the ability of blood vessels to relax. When the vessels relax, blood pressure tends to decrease.
What is the effect on the body?
It can help fight oxidative stress, fight free radicals, help with systemic inflammation very common in patients with hypertension, and help with mineral homeostasis in the body. This recipe is beneficial because in addition to lowering sodium per gram, a person will also be introducing other important minerals into their body that help lower blood pressure.
Why is salt the villain of hypertensive patients?
Salt is essential for cell function and should be consumed even by those suffering from high blood pressure. But caution is needed, because about 60% of people are hypersensitive to it. Organisms that store sodium retain excess fluid more easily and may be prone to hypertension.
– Understand that salt regulates the volume of fluid outside the cell, that is, it regulates the so-called osmotic pressure. In our body, the sodium that makes up salt is mostly found outside of our cells. If there is little sodium, more fluid enters the cells. With a high concentration of sodium, more fluid comes out of the cells. This fluid enters the blood vessels, where most of the water in our body circulates. It is this volume outside the cells that causes swelling and an increase in blood pressure, the specialist explains.
A direct consequence of having more sodium in the body is an increase in blood pressure; the more water in the vessels, the greater the tension in them.
However, salt is not the only villain of hypertensive patients. While salt is known to lead to high blood pressure or hypertension, sugar can also play a role in this equation. Eating too much sugar (high blood sugar) can interfere with the production of nitric oxide in the blood vessels. Nitric oxide usually helps with vasodilation (dilation of blood vessels). Without nitric oxide, vasoconstriction (narrowing of blood vessels) can occur, leading to high blood pressure. Still according to nutri, about half of adult hypertensives have insulin resistance and therefore high blood glucose (high blood sugar).
Source: Natalia Guimarães is an Integrative and Functional Clinical Dietitian of the Nutrindo Idealis team, holds a postgraduate degree in Functional Clinical and Functional Sports Nutrition and training in Nutritional Psychiatry, and is a speaker and researcher.