Five simple tips to cut salt consumption in food

Salt, as is commonly called, or Sodium is one of the essential needs for maintaining the body. It is this sodium or salt in the body that is required to maintain the body’s acid-alkaline balance. This salt also helps in maintaining the body’s fluid balance and also controls nerve functions and muscle movements.

However, excessive consumption of salt can lead to increase in blood pressure. Similarly, low consumption of salt will also lead to low pressure. It is always advisable to consume optimum level of salt as any increase in consumption or any decrease otherwise will have negative consequences on the pressure of the blood circulating in the body.

Persons suffering from high blood pressure are advised strictly to restrict salt intake, and it is a real challenge to reduce the salt content.

The following tips might be of use to the people who are desperate to cut their salt content but at the same time do not feel deprived of salt intake.

Using spices that do not contain sodium : One of the means to reduce the salt intake is to select those spices that do not have sodium content in them. The best examples for spices have less or no sodium content include fresh garlic, onion flakes, garlic powder, fresh herbs, coriander leaves, lemon, mint, pepper, parsley and such other things.

Make your own salad dressing : It is but common that in hotels and restaurants, salt shakers will be kept in each table allowing individual persons to add their own requirement of salt into the salads served with food. For many of us, it is a reflex action to go for a salt shaker and sprinkle salt from it on to the salads. The content of salt cannot be measured in the sprinkler and there is every possibility that the salt content will be relatively more when using the sprinkler. Instead, try to curb your instinct to search for salt sprinkler and make the salad with flavored vinegar for additional taste.

Eat more fresh fruits and vegetables : A whole lot of packaged foods that are available in the supermarkets or departmental stores contain some sort of sodium content in it. Even canned vegetables have sodium content in them. If you tend to take more canned vegetables, it is better to check the sodium content printed in the can before consuming. Instead, you can try out fresh vegetables, make your own dish and add spices as well as herbs instead of sodium to the fluid mixture used for boiling those fresh vegetables. In this way, not only will you be eating spicy things with fresh vegetables, but also eating them with sodium content.

Avoid canned or dried fish varieties: Non-vegetarian diets such as fish, meat or beef that come in canned varieties or in dried varieties should be avoided as these foods contain high % of salt to keep them in an eatable condition for a longer period of time. Consuming such canned varieties increases your salt consumption. Instead of canned varieties, you can opt for fresh or frozen fish or meat.

Re-educate your taste buds: Last but not the least, the most important thing that one can try out is to re-educate your taste buds. We might have trained our tongue to a certain taste from some variety of food. Now, try to re-train your tongue for the same dish. Prepare your favorite food without salt in the first instance. Taste it once and after that add marginal contents of salt to the food until it reaches a satisfactory taste and finds favor with your tongue. By doing so, you will find that your usage of salt gets reduced from its earlier usage. By re-educating your taste buds, you can definitely reduce the intake of salt.