How to Decrease Your Salt Intake

How to decrease your salt intake
How to decrease your salt intake

Therefore, to reduce salt intake, it is necessary to avoid buying processed foods, frozen foods, or canned foods, not bringing salt shakers to the table, or even using herbs, spices, and vinegar instead of salt. 

Therefore, in general, all healthy people should consume up to 5 grams of salt per day, equivalent to 2,000 mg of sodium, equivalent to 1 teaspoon per day.

So, consuming little salt is essential to maintain normal blood pressure and a healthy heart, as too much salt regularly can lead to high blood pressure, heart problems, or thrombosis.

However, people who already have illnesses such as high blood pressure, kidney or heart problems should be cautious and, therefore, reduce their salt intake to control the disease and prevent it from worsening.

To reduce salt consumption, you should:

Tips to reduce salt intake

  • Use a teaspoon as a measure during cooking, avoiding the use of salt “by eye”;
  • Avoid adding salt to foods, as they usually already contain salt;
  • Do not place the salt shaker on the table during meals;
  • Choose grilled or roasted foods, avoiding dishes with many sauces, cheeses, or even fast food;
  • Eat foods rich in potassium, such as beets, oranges, spinach, and beans, as they help lower blood pressure and cut the effects of salt.

The amount of salt should gradually reduce to allow time for the taste buds and the brain to adapt to the new flavor, and usually, after 3 weeks, the change in flavor is already tasteful.

How to avoid excessive salt intake

Knowing about foods rich in salt

Knowing which foods are high in salt is the first step in controlling the amount of salt you eat each day. Some salt-rich foods are ham, mortadella, industrialized seasonings, cheeses and soups, broths and ready-made meals, canned goods, and fast food. Discover other foods rich in sodium.

Thus, it is essential to avoid buying and consuming these foods and always opt for fresh foods.

Read food labels

Salt intake

Before buying food, you should read the packaging labels and look for the words sodium, salt, soda, or the symbol Na or NaCl, as they all indicate that the food contains salt.

So, we can read the amount of sal; however, only the ingredients are shown in other foods. Therefore, components are written in descending order of quantity. In other words, the food with the highest concentration is ranked first, and the food with the lowest concentration is ranked last. Therefore, you must check the location of the salt; the lower the list, the better.

In addition, you should pay attention to light or diet products, as they can also contain large amounts of salt. As in these cases, they often use salt to replace the lost flavor with fat removal.

Replace salt with herbs and spices

To obtain good flavors, reducing salt intake, you can use spices and herbs at wills, such as cumin, garlic, onion, parsley, pepper, oregano, basil, bay leaves, or ginger, for example.

So, you can use lemon juice and vinegar to make the food more flavorful; prepare the seasonings at least 2 hours in advance for the flavor to be more refined, or rub the spices into the food itself to strengthen the flavor mixing with fresh fruit.

Some ways of making food and flavoring food without using salt can be:

  • In rice or pasta: one option is to add oregano, cumin, garlic, onion, or saffron;
  • In soups: you can add thyme, curry, or paprika;
  • And in meat and poultry: pepper, rosemary, sage or poppy seeds that you can use during preparation;
  • In fish: one option is to add sesame, bay leaf, and lemon juice;
  • And in salads and cooked vegetables: you can add vinegar, garlic, chives, tarragon, and paprika.

In addition, reduce salt intake when preparing homemade bread, cloves, nutmeg, almond extract, or cinnamon. For example, flavoring food can add it instead of salt. Also, see more about aromatic herbs that can replace salt.

Use salt substitutes

Table salt can be replaced by other foods, such as weight loss salt or weight loss salt. For example, their ingredients contain more potassium than sodium. If you don’t like the taste of substitutes, you can add herbs or spices.

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