Top 10 Ways to Minimize Salt Intake

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Salt is known to be a healthy condiment for health and adds that lacking taste to almost every dish we cook. Yet, salt if taken more than what is required for our body, could lead to long term health effects such as high blood pressure and acute stress levels. Salt otherwise has a lot of benefits. It helps in proper contraction of muscles, help better with the nerve and blood functioning of the body. Yet, researchers have pointed out that very high intake of sodium leads to high levels of blood pressure, thus increasing stress and improper functioning of some of the vital organs of your body, especially the heart. This is the reason why all heart patients need to take care of their diet more as they need to keep a constant check on the minimal amounts of salt they use in their cooked meals. And if not a heart patient, people still need to refrain from using humongous amounts of sodium in their diet so that they can avoid acute heart problems later in the future. So here are some ways in which you could actually reduce the usage of salt in your food and see the taste still remain the same and undeterred.

10. Use different alternatives

Use different alternatives

Instead of using salt in your diet, try replacing a large portion of your salt with other alternatives such as vinegar, thyme, other fresh herbs and allspice. This way, you won’t feel the lack of salt too much on your tongue, which is only if you are way too accustomed to consuming large portions of salt. Using different and alternative condiments in place of salt would rather add to the taste more and the minimised portions of salt in your diet wouldn’t affect y0u at all.

9. Try Preparing Your own Condiments

Prepare your own condiments

Rather than buying spices and other condiments for your food from outside, you can try preparing them at home itself with as less salt as possible. Condiments, herbs and spices when bought from outside contain high doses of sodium and other bicarbonates. If you rather try making those same herbs and spices or other condiments such as mayo and ketchup, you would end up consuming rather very small amounts of salt in your diet, thus leading a much healthier life.

8. Watch your Consumption of Salty Condiments

Reduce sodium condiments

Too much of salty condiments such as ketchup, soy sauce, vinegar, add up to higher risks of health problems and stress levels. Therefore, it is for you to keep a check on the portions of salt and other salty accompaniments that you use to cook your food with. Using too much salt in fries, burgers and fast food items should be minimised down to a great level if you do not want to face health problems later.

7. Refrain from Raw Prepared Meat

Refrain from raw meat

The precooked salamis, bacon and sausages should be refrained from as they contain high amounts of salt in order to store them and keep them fresh for a couple of days to sell them. Usually, salamis, pork sausages and other such meat contain iodine and are stored in containers. Some of them are pre-baked and thus contain salts as well. You can rather reserve the consumption of salamis and other such royal meats for special occasions only.

6. Manage your Takeaway Parcels

Manage your takeaways

The days you are unable to cook and when you decide to get some rich-in-sodium content as a takeaway parcel back home, you can still actually manage to minimize the amount of salt you consume out of that packed food. You could dilute to sodium content in your food by adding in some more vegetable and other fruits. Adding vegetable and fruits will not only make the food a much healthier option, but will also make sure that the amount of salt intake is less than what was in the food already. It turns out to be even better if you divide the meal into two parts after that to further reduce the sodium consumption.

5. Be Careful of What you Consume

Careful of what you consume

At times when tinned or canned foods are unavoidable, at least try checking on the ingredients on that food. A lot of other substances when boiled, cooked or heated, end up breaking to that same ingredient harmful, which is sodium. So make sure to go through all the ingredients and the content of that particular ingredient. That way, you will be able to consume the same food with probably smaller amounts of sodium in it. So keep a track for sodium content in food always and at all times.

4. Don’t Rely on the Cheapness of Salt

salt is cheap

Yes, salt is a very cheap commodity and I’m sure that not only you but a lot of restaurant and fast food joints rely on the same quality of salt and add oodles of amounts to the food they prepare. Adding too much salt in the diet rules out the flavours of other spices and herbs, so much so that only the taste of salt rules our taste buds. The more you get accustomed to consuming salt, the more you would want the taste of it. Therefore, make sure to reduce the usage of salt and try to use more of other natural herbs and spices.

3. Try to Cook Your own Meal

Cook your own meal

There is always a difference not only in the taste but in the nutritional levels of food when cooked at home and when the same is cooked at fast food joints or other restaurants. Try to cook your meals at home as often as possible. Yes agreed that the taste could probably be little different but your attempts to cook the same dish at home will help you reduce the salt intake and add smaller amounts of salt into your dish. This way, you will avoid the large amounts of sodium and also get into the habit of keeping a regular check on the amounts of salt.

2. Try adding More Fruits and Vegetable to your Meal

Vegetable to reduce salt

While preparing a dish, when you add regular amounts of salt, it is important to remember that even if you don’t want to reduce the salt intake in your food, you could still cut down on the same consumption by adding and pepping up the dish with more fruits and vegetables. Because they are high in nutritional content and healthy values, they neutralise the content and the effect of salt on our health, thus adding to the taste and nutrition of the dish as a whole. So try including more vegetable to enable these potassium rich foods to clearly blunt out the impact of sodium and thus help us in a heart disease free life.

1. Control your Accustomed Behaviour to Salt

Reduce salt intake

Scientifically proven is the fact that the consumption of salt increases the more we get used and habituated to using salt in our food. Scientists believe that the usage of salt is not really that necessary and in some cases not required at all. Even if it is, salt can be used in very small amounts as salt is more of an acquired taste, it depends on how much of it we consume and are used to. Therefore, reducing amounts of salt is not going to be of a great difference to your meal, and thus salt is not even that necessary in a few cases.

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