{"id":71636,"date":"2026-07-02T18:45:00","date_gmt":"2026-07-02T21:45:00","guid":{"rendered":"https:\/\/www.tuasaude.com\/news\/?p=71636"},"modified":"2026-07-01T17:32:25","modified_gmt":"2026-07-01T20:32:25","slug":"menos-sal-sem-perder-sabor-a-recomendacao-da-oms-para-reduzir-pressao-e-proteger-as-arterias","status":"publish","type":"post","link":"https:\/\/www.tuasaude.com\/news\/2026\/07\/02\/menos-sal-sem-perder-sabor-a-recomendacao-da-oms-para-reduzir-pressao-e-proteger-as-arterias\/","title":{"rendered":"Menos sal sem perder sabor: a recomenda\u00e7\u00e3o da OMS para reduzir press\u00e3o e proteger as art\u00e9rias"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Reduzir sal n\u00e3o significa comer comida sem gra\u00e7a. A estrat\u00e9gia \u00e9 diminuir o excesso de s\u00f3dio aos poucos e refor\u00e7ar temperos naturais, ervas, especiarias e alimentos frescos, o que ajuda a controlar a press\u00e3o arterial e a proteger as art\u00e9rias ao longo do tempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O problema \u00e9 que grande parte do s\u00f3dio do dia n\u00e3o vem apenas do saleiro, mas de p\u00e3es, embutidos, temperos prontos, molhos, macarr\u00e3o instant\u00e2neo, salgadinhos e refei\u00e7\u00f5es industrializadas. Por isso, pequenas trocas na rotina podem fazer mais diferen\u00e7a do que apenas tirar o sal da mesa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Qual \u00e9 a recomenda\u00e7\u00e3o da OMS<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Segundo a <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/sodium-reduction\" target=\"_blank\" rel=\"noreferrer noopener\">OMS<\/a>, adultos devem consumir menos de <strong>2 g de s\u00f3dio por dia<\/strong>, o equivalente a menos de <strong>5 g de sal<\/strong>, cerca de uma colher de ch\u00e1 rasa. A organiza\u00e7\u00e3o tamb\u00e9m destaca que reduzir s\u00f3dio \u00e9 uma das medidas de melhor custo-benef\u00edcio para diminuir press\u00e3o alta e doen\u00e7as cardiovasculares.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O excesso de s\u00f3dio favorece reten\u00e7\u00e3o de l\u00edquidos e aumenta a press\u00e3o dentro dos vasos. Com o tempo, isso sobrecarrega cora\u00e7\u00e3o, rins e art\u00e9rias, elevando o risco de AVC, infarto e insufici\u00eancia card\u00edaca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trocas que mant\u00eam o sabor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Para <strong>reduzir sal<\/strong> sem perder prazer ao comer, o ideal \u00e9 adaptar o paladar aos poucos. Temperos naturais podem real\u00e7ar o sabor dos alimentos e diminuir a depend\u00eancia de caldos prontos e misturas industrializadas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use alho, cebola, lim\u00e3o, vinagre, cheiro-verde, manjeric\u00e3o e or\u00e9gano;<\/li>\n\n\n\n<li>Experimente p\u00e1prica, c\u00farcuma, cominho, pimenta-do-reino e alecrim;<\/li>\n\n\n\n<li>Troque temperos prontos por vers\u00f5es caseiras sem excesso de s\u00f3dio;<\/li>\n\n\n\n<li>Prefira alimentos frescos em vez de embutidos e ultraprocessados;<\/li>\n\n\n\n<li>Leia r\u00f3tulos e compare a quantidade de s\u00f3dio por por\u00e7\u00e3o.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-1-de-jul.-de-2026-17_30_49-1024x576.jpg\" alt=\"Ler r\u00f3tulos ajuda a identificar s\u00f3dio escondido em alimentos industrializados.\" class=\"wp-image-71923\" srcset=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-1-de-jul.-de-2026-17_30_49-1024x576.jpg 1024w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-1-de-jul.-de-2026-17_30_49-300x169.jpg 300w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-1-de-jul.-de-2026-17_30_49-768x432.jpg 768w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-1-de-jul.-de-2026-17_30_49-750x422.jpg 750w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-1-de-jul.-de-2026-17_30_49-1140x641.jpg 1140w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-1-de-jul.-de-2026-17_30_49.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Ler r\u00f3tulos ajuda a identificar s\u00f3dio escondido em alimentos industrializados.<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">O que diz o estudo cient\u00edfico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A rela\u00e7\u00e3o entre menos s\u00f3dio e press\u00e3o arterial foi avaliada no ensaio cl\u00ednico randomizado <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11136953\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension Diet<\/em><\/a>, publicado no <em>New England Journal of Medicine<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O estudo mostrou que reduzir o s\u00f3dio diminuiu a press\u00e3o arterial tanto em pessoas com hipertens\u00e3o quanto sem hipertens\u00e3o. O efeito foi ainda maior quando a redu\u00e7\u00e3o de s\u00f3dio foi combinada \u00e0 dieta DASH, rica em frutas, verduras, legumes e latic\u00ednios com baixo teor de gordura.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Onde o s\u00f3dio se esconde<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mesmo alimentos que n\u00e3o parecem muito salgados podem ter bastante s\u00f3dio. Por isso, observar a lista de ingredientes e a tabela nutricional ajuda a controlar melhor o consumo di\u00e1rio:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Embutidos<\/strong>, como presunto, peito de peru, salame e salsicha;<\/li>\n\n\n\n<li>Queijos muito salgados, azeitonas e conservas;<\/li>\n\n\n\n<li>Molhos prontos, shoyu, ketchup e temperos em cubo;<\/li>\n\n\n\n<li>P\u00e3es, biscoitos salgados e alimentos congelados;<\/li>\n\n\n\n<li>Sopas prontas, macarr\u00e3o instant\u00e2neo e salgadinhos de pacote.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"422\" src=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/convertido-51-1024x422.jpg\" alt=\"Menos Sal, Mais Sa\u00fade: Como Reduzir S\u00f3dio e Proteger a Press\u00e3o\" class=\"wp-image-71915\" srcset=\"https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/convertido-51-1024x422.jpg 1024w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/convertido-51-300x124.jpg 300w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/convertido-51-768x316.jpg 768w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/convertido-51-750x309.jpg 750w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/convertido-51-1140x469.jpg 1140w, https:\/\/www.tuasaude.com\/news\/wp-content\/uploads\/2026\/07\/convertido-51.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Menos Sal, Mais Sa\u00fade: Como Reduzir S\u00f3dio e Proteger a Press\u00e3o<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Como come\u00e7ar hoje<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Comece reduzindo um pouco o sal das receitas, retirando o saleiro da mesa e aumentando temperos naturais. Outra medida \u00fatil \u00e9 escolher um produto industrializado por semana para substituir por uma vers\u00e3o com menos s\u00f3dio ou por preparo caseiro.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pessoas com press\u00e3o alta, doen\u00e7a renal, insufici\u00eancia card\u00edaca ou uso de diur\u00e9ticos devem seguir a orienta\u00e7\u00e3o do m\u00e9dico ou nutricionista, pois a meta pode precisar de ajustes. Para entender melhor h\u00e1bitos que ajudam no controle da press\u00e3o, veja tamb\u00e9m este conte\u00fado sobre <a href=\"https:\/\/www.tuasaude.com\/pressao-alta\/\" target=\"_blank\" rel=\"noreferrer noopener\">press\u00e3o alta<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Este conte\u00fado \u00e9 apenas informativo e n\u00e3o substitui a avalia\u00e7\u00e3o de um m\u00e9dico.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reduzir sal n\u00e3o significa comer comida sem gra\u00e7a. A estrat\u00e9gia \u00e9 diminuir o excesso de s\u00f3dio aos poucos e refor\u00e7ar temperos naturais, ervas, especiarias e alimentos frescos, o que ajuda a controlar a press\u00e3o arterial e a proteger as art\u00e9rias ao longo do tempo. O problema \u00e9 que grande parte do s\u00f3dio do dia n\u00e3o [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":71920,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"reduzir sal","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"Reduzir sal ajuda a controlar a press\u00e3o arterial e proteger as art\u00e9rias. Veja a recomenda\u00e7\u00e3o da OMS e trocas para manter o sabor.","jnews-multi-image_gallery":[],"jnews_single_post":{"format":"standard"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[111],"tags":[2453,118,2932],"class_list":["post-71636","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude","tag-dieta-dash","tag-pressao-arterial","tag-sodio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Menos sal sem perder sabor: a recomenda\u00e7\u00e3o da OMS para reduzir press\u00e3o e proteger as art\u00e9rias - Tua Sa\u00fade<\/title>\n<meta name=\"description\" content=\"Reduzir sal ajuda a controlar a press\u00e3o arterial e proteger as art\u00e9rias. 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