Many types of problems have to be faced by taking salt excessively. This causes problems related to high BP, heart disease, stroke and kidney. According to the World Health Organization, more people consume more salt than the daily limit, which should be less than 5 grams daily. Processed food, fast food all increase the intake of salt. However, this does not mean that you should not consume salt at all. Rather it is important that you change your lifestyle. We are going to tell you about some ways to reduce the intake of salt, let us know about them-
How to reduce salt in diet– Disease Control and Prevention Center (CDC) has warned that excessive intake of sodium increases the risk of heart disease. Let’s know how to reduce salt in the diet-
Cook food with fresh things- By cooking cooked at home, the amount of salt in your food is controlled. Instead of processed foods, use fresh vegetables, lean proteins and whole grains. Avoid eating packaged seasoning, sauce and ready-to-Eat, as they contain sodium.
Read the labels of foods carefully- Many packaged foods contain sodium, even those whose taste is not salty. Check the amount of sodium on the food label and choose less sodium or salt items. Avoid foods with monosodium glutamate (MSG), baking soda and preservatives, as they increase sodium intake.
Avoid processed and restaurant eating- Packaged and restaurant food is very high, which increases the amount of sodium. Reduce chips, canned soup, instant noodles, pickles and frozen food intake. While eating outside, add less salt to your food or choose grilled and steamed option. Take fresh fruits, nuts and home -made snacks instead of salty snacks.
Slowly reduce salt in food- Sudden decrease in the amount of salt can prove to be difficult, but slowly helps to adjust your test buds. While cooking, add half the amount of salt and add lemon juice, vinegar or mustard to increase the taste. Use a mixture of flavored oil, fresh herbs and spices instead of salt-based seasoning. Use without salt butter.
Eat potassium containing things- According to the American Heart Association (AHA), potassium helps balance sodium levels and reduce blood pressure. Eat bananas, oranges, spinach, sweet potato and beans, which are rich in potassium. Eat curd, nuts and green leafy vegetables instead of processed snacks. Choose low sodium dairy products and whole grains for better heart health.