7 Easy Ways to Control Salt in Your Diet | How to Reduce Salt Intake?
Have you ever thought about how much salt we people need daily you need less than 5 grm or 1 teaspoon This much salt per day is enough for an adult as per World Health Organization(WHO).
But we have seen that most people consume nearly double of this amount Excess salt intake is never good because it can cause high blood pressure kidney problems water retention so inflammation swelling among many other problems So how to reduce your salt intake.
Today I will tell you seven simple rules to cut down salt One good thing is that slowly our taste buds can adapt to reduce salt in the food. One of the biggest reason people are consuming salt is the growing culture of eating out at the restaurants and also ordering food from food delivery apps Both of these habits are leading to high sodium intake because restaurant food is made extra tasty by using more salt more sauces and even more hidden preservatives.
For this first of all I recommend food cooking yourself as much as possible When cooking at home you decide the ingredients so there are no hidden sources of sodium.
Secondly while cooking at home always choose fresh foods at natural flavors only. Don’t add readymade ingredients such as ginger garlic paste or sauces because fresh fruits vegetables and whole grains naturally contain less sodium compared to processed food Your body needs sodium for basic function but the amount naturally present in the fresh food is usually enough. Fresh ingredients also have fibers vitamins and antioxidants which are good for your health.
The third point is about spices We all know the importance of spices. A perfect blend of spices brings out rich flavor in your meals Reducing our dependency on salt So make your own homemade spice mix using coriander cinnamon cloves black pepper cumin turmeric and dried herbs. Using this spice mix enhances flavor naturally and also stimulates your taste receptors Spices are anti-inflammatory and help improving digestion. When you start using spice mixture you will realize that taste isn’t just about salt It’s about perfect balance of flavors aromomas textures and seasoning.
Next reducing your salt intake is not as difficult as you think Once you resolve do it slowly Your taste buds will adapt to less salty food So it is gradually reducing salt instead of cutting all at once You are less likely to notice the difference Over a few weeks you will find that mildly salted food starts tasting just right.
Our fifth point is interesting It is about the fact our brain relates crunch with flavor So adding texture can make low salt meal more enjoyable. For crunchy snack think of some healthy options like toasted peanuts or seeds unsalted roasted nuts or crispy vegetable salad instead of salty chips or numpkins.
Next a little smokiness also makes your taste but feel that a dish is richer and more seasoned Grilled vegetables or mustard seeds tempered in oil can add flavor without extra salt This effect also comes by adding mushrooms sundried tomatoes and fermentated foods.
Lastly did you know that sometimes craving for salty food could be because of dehydration your body sometimes confuses thirst with the need of salt.
This is because sodium helps regulate fluid balance Try drinking plain water or warm jeera water Jeera or cumin water helps digestion and also balances electrolytes naturally Such small small changes can make big difference without making your food bland.
But there are few things that you must remember when you reduce your salt intake.
Make sure that you get enough iodine from other vegetarian sources such as milk products dry fruits lentils or beans include potassium richch food like bananas orange leafy greens and sweet potatoes to balance sodium level and that can help keep your heart healthy So from today let’s take control over the salt intake and enjoy food in a healthier way.