Often we say-“salt to taste”But if this taste is excessive, then it can prove to be harmful for our health. According to the World Health Organization (WHO), a healthy person should not consume more than 5 grams (about one teaspoon) daily. But the reality is that most people are consuming more salt than this – even without knowing.
What happens by eating too much salt?
- Blood pressure increases
- The risk of heart disease and stroke increases
- Kidney is affected
- Bones are weak
If you also want to exclude excess salt from your diet, then here we are giving some practical and easy remedies, which you can reduce salt intake by adopting-without losing taste.
1. Eat fresh and homemade food
Ready-to-eat foods and processed items found in the market are very high.
- Use fresh vegetables, hole grains and lean proteins.
- Restaurant and fast food do not control the amount of salt, so limit them.
- Homemade food is better for both your health and taste.
2. Read the label of packed food
You will be surprised to know that many sweet or unnecessary products also contain high sodium.
- When purchasing the package, choose options like “low sodium” or “no salt added”.
- MSG, baking soda, preservatives and sauce also contain hidden salt.
- It is necessary to bring some awareness in food habits.
3. Say Tata-Bai-Bai to Namkeen Snacks
- Snacks such as chips, salty, canned soup, instant noodles are very high.
- Choose grilled or steamed options while eating out.
- In snack time, adopt healthy options like fruits, roasted gram, nuts, yogurt.
4. Reduce salt slowly, not suddenly
Reducing salt completely can shock your test buds.
- Reduce food a little bit daily.
- Use lemon juice, vinegar, coriander, mint, black pepper, ginger and garlic to enhance taste.
- Use salt-free butter and herb-flavored oils.
5. Include potassium rich things
Potassium balances the effect of sodium in the body and helps to keep blood pressure normal.
- Potassium containing foods:
- banana
- spinach
- Orange
- Sweet potato
- Rajma and other pulses
- Also, consume low-modal dairy products and whole grains.
6. Understand and break salt addiction
Salt can also become a kind of addiction, especially when you have been eating more salt for years.
- When you reduce salt, things may look tasteless in the beginning.
- But after a few weeks, Test Buds themselves will be adjusted.
The post how to reduce the Amount of salt: Guide required to protect against high BP and heart disease first appeared on News India Live | Breaking India News, The Indian Headline, India Express News, Fast India News.
