We eat many things everyday without knowing their effects on our health. Salt is a very important ingredient in our daily food intake, whether it is in the form of fruit salt, vegetable salt, or the salt we consume in cooked food.
It might come as a surprise to some people, that it’s not the salt we add to our meals, but also the salt inside many food products, that could be putting our health at risk.
According to the experts too much salt can increase the risk of high blood pressure, and create coronary heart disease. From the doctors and nutrition experts’ point of view, it is important not to take more than the recommended amount of salt for a healthy heart.
“Reducing salt intake helps to reduce blood pressure levels. While a higher intake of salt causes a plethora of health problems like hypertension, heart diseases (heart failure), stroke, kidney failure, bloating and other health problems.” Said Dr. Syed Anwar Khursheed, ICU Physician at King Faisal Hospital Taif.
He further said table salt is composed of 40 percent sodium and 60 percent chloride. The maximum recommended level of sodium intake for adults is 2,300 mg per day, which is equal to one scant teaspoon of salt.
Arab News talked to a few people, who suffer from high blood pressure, to learn more about what their doctors recommended, and the types of problems they face.
According to Sayed Vaseeq, a travel agent who has been suffering from high blood pressure for the past 5 years, “It is very important to closely monitor your diet if you have high blood pressure, especially your salt intake, as the slightest increase of salt in your food, can have detrimental health consequences. One must especially be careful when eating in restaurants because the food tends to be saltier.”
Vaseeq further added, “for expatriates living away from their families, monitoring the food we eat, and ensuring we don’t consume too much salt, is more difficult because we tend to eat in restaurants most of the time.” He also added, that the lifestyle in Saudi Arabia makes it all the more challenging to remain healthy as physical activity is limited.
“My doctor recommended that I walk everyday, but because I work a double-shift job, I can’t go for long walks but I always try to go for short walks as I feel it is very beneficial to my health, ” he said.
Abu Ahmed, another high blood pressure patient said his blood pressure problem was controlled by medication. However, despite taking a daily pill, his doctor stressed that he should lower his salt consumption. ” I use salt alternatives, because I personally enjoy food that is salty, and haven’t been able to change my food preference. Salt alternatives are available in the market, and do not have adverse effects on the health,” he said.
Tanzeem Saleem Al-Rahman suffers from both high blood pressure and diabetes, and is on medication. However despite his doctor’s repeated advice to lower his salt intake and to watch his diet, he is unable to reduce the amount of salt in his food, because food doesn’t taste good to him without salt.
“I know I shouldn’t be doing this, as I have recently also suffered from kidney problems. I am trying really hard to cut down on my salt intake, but it remains very difficult for me,” said Al-Rahman.
Nutrition experts advise people to watch out for food like chips, salted nuts, canned sauces and soups, black beans and canned vegetables when grocery shopping. Experts also warn about all ready-made meals as they typically contain a lot of salt, as do some types of breads, cereals, cakes and biscuits.
As such, nutritionists advice us to carefully read the nutrition labels when purchasing food, and encourage us to buy fresh fruits and vegetables.
According to Khairunissa Khan a mother, our food intake and lifestyle are key to leading a healthy life. “As a mother, I try to instill healthy eating habits within my children at an early age, and I encourage any type of physical activity. It is very unfortunate how the levels of child obesity and diabetes are on the rise in the Kingdom.
“I also try to pay close attention to the food labels and nutrition facts on the items I purchase from the supermarket, to ensure they do not contain more than the recommended GDA for salt. Adding salt to food while cooking is a hard habit to break, however I try to cut down on the amount of salt I use in preparing my family’s meals, and I avoid putting salt on the dining table,” Khan added.
life.style@arabnews.com
Cut back on Salt, Experts Advise
Cut back on Salt, Experts Advise
Where We Are Going Today: ‘Sign’ burgers in Riyadh
- One of the highlights was the Sign box, which includes four burgers and four fries, ideal for gatherings
If you’re in Riyadh and looking for a burger spot that delivers on both taste and value, Sign should be on your list.
With eye-catching pink branding and loyal customers, it is clear they have tapped into a winning formula: simple, good food done right.
I tried their classic burger meal, which includes fries and a drink, and was genuinely surprised to get all that flavor for just SR24 ($6.40). The patty was juicy, the bun soft, and the sauce had the perfect tang without overpowering the rest of the ingredients. It felt well-balanced and satisfying, not greasy or heavy.
One of the highlights was the Sign box, which includes four burgers and four fries, ideal for gatherings. Sign uses locally sourced ingredients from Saudi farms, which is also a major plus — you can taste the difference in the quality of the meat and vegetables.
Whether you’re grabbing a quick bite through their drive-thru or sitting down with friends, it’s a spot that gets it right without overcomplicating things.
If there is one downside, it is the wait. The place is almost always packed — a sign (no pun intended) of how popular it has become. But if you are happy to queue, it is absolutely worth checking out.
For more, check their Instagram @signsa_
Where We Are Going Today: ‘Avindar Lounge’ in Riyadh
- The lights are dimmed every Tuesday night for a candlelit experience with a pianist playing live music, creating an atmospheric experience for guests
With four locations across the Kingdom’s capital, Avindar Lounge offers a space where you can enjoy lush greenery and good food.
The lounge I visited is located on the northeast side of Riyadh and includes a separate section for smokers.
The menu is diverse and appeals to different tastes, so you can sample anything from Middle Eastern kebabs to pasta and burgers.
The lights are dimmed every Tuesday night for a candlelit experience with a pianist playing live music, creating an atmospheric experience for guests.
I tried the mixed appetizer, which was flavorful and memorable. It included hummus, tabouli, dolma, and baba ghanoush.
And while I am generally not a fan of sweet beverages, I genuinely enjoyed their hot chocolate, which was not overwhelmingly sweet or creamy.
However, considering the portion sizes, which are enough for one person, customers might find the prices a bit high.
But the music and bird sounds, paired with the lounge’s colorful and cozy interior, make Avindar a refreshing spot for dining or coffee with friends.
Where We Are Going Today: ‘Dakkat Haretna’ restaurant in Riyadh
Located in the bustling Al-Munsiyah neighborhood of Riyadh, Dakkat Haretna is a charming eatery that captures the essence of Saudi Arabia cuisine.
The interior is adorned with Qatt Asiri art, traditional Saudi motifs that resonate with the spirit of the region. The windows, designed in the Hijazi roshan style, add to the charming appeal of the space which is cozy and family friendly.
Behind the menu is chef Douha Al-Otaishan, whose vision brings to life dishes that celebrate the rich culinary heritage of Saudi Arabia.
I sampled the beetroot salad, which had refreshing ingredients, complemented by feta cheese balls and crisp lettuce, that set the stage for the main course.
The marqooq beef and “happiness kabsa,” Al-Otaishan’s signature dish, were both memorable. I polished off the flavorful marqooq in no time.
The kabsa, with its tender chicken, was delightful despite the rice being a tad drier than what I usually enjoy. The accompanying tangy red sauce elevated the dish by adding a burst of flavor.
Other notable options for those wishing to explore Saudi cuisine are jareesh, qursan, and kubaiba Hail.
Their breakfast menu is equally enticing, providing classics including tamees, foul, and shakshooka, available from 7 a.m.
If you enjoy cooking and want to recreate Saudi dishes at home, the restaurant also offers the chef’s blends of spices.
With attentive service, fair prices, and a calm ambiance free of noisy music, Dakkat Haretna is a comfortable place to enjoy traditional dishes or try something new.
Whether you are familiar with Saudi cuisine or just curious, it is a spot worth visiting.
Where We Are Going Today: ‘Olala Roastery’ – coffee roasters in Saudi Arabia
- The packaging is part of the Olala experience — lively illustrations, custom stickers and even branded takeaway cups. Every element reflects fun and youthful energy, making it perfect for gifting or for coffee lovers with an eye for design
Olala Roastery is one of the most recognizable names among local coffee roasters in Saudi Arabia.
I tried two of their signature boxes: Nsahsah (Wake Me Up) and Mw Eadi (Not Your Usual), each with labeled blends and a colorful unboxing experience.
The Not Your Usual box featured two exceptional beans — vista and roza. Vista quickly became a favorite, thanks to its smooth body, light acidity, and a finish that felt both clean and vibrant. It was the kind of coffee that stood out from the first cup. I finished it so quickly — it was the best I have ever tried.
Roza, with its subtle fruity tones, offered a more delicate profile that worked beautifully for slower mornings.
The packaging is part of the Olala experience — lively illustrations, custom stickers and even branded takeaway cups. Every element reflects fun and youthful energy, making it perfect for gifting or for coffee lovers with an eye for design.
One drawback, however, was the inconsistency between the flavor notes written on some of the packaging and the actual taste of the coffee. The flavor profiles were not as clear or defined as described, which may leave some drinkers guessing — especially those who choose beans based on specific expectations.
Still, Olala Roastery delivers fresh, well-roasted coffee wrapped in a full sensory experience, making it a creative and proudly Saudi addition to the specialty coffee scene.
For more information, check @olala.roastery on Instagram.
Where We Are Going Today: Ashwag restaurant in Jeddah
- Ashwag’s cozy atmosphere offers comfort and privacy, making it a perfect spot for families
If you are craving comforting Turkish flavors in a cozy, family-friendly setting, Ashwag restaurant in Jeddah is the place to go.
Since 1975, Ashwag has been a favorite for families seeking authentic Turkish food in Jeddah and Makkah. For many of us who grew up in Jeddah, it holds a special place in our hearts.
The menu features traditional dishes including mixed grills, juicy shish tawook, shawarma platters, meat with eggplant, and more.
My top pick is the Iskender meat: tender shawarma-style cuts over soft Turkish bread soaked in ghee, topped with tomato sauce, and served with fresh, creamy yogurt. It is a dish that brings back weekend family memories.
Ashwag’s cozy atmosphere offers comfort and privacy, making it a perfect spot for families. The decor blends vintage charm with a classic feel, creating a warm and welcoming vibe.
For dessert, try their baklava, sutlac (rice pudding), kunafa, caramel pudding, and basbousa. All pair wonderfully with Turkish tea to finish your meal.
With Turkish pies, rich tajines, and plenty of vegetarian options, Ashwag offers a great balance of tradition and variety. There is something for everyone.
For more details, check Instagram @ashwag_restaurant.
