How Much Sodium Required Per Day?
You need less than 5 grams are one 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 others problem. So how to reduce salt intake?
What Is Fastest Way To Reduce Salt In The Body?
One good thing is that slowly our taste buds can adapt to reduced salt in the food. One of the biggest reason people are consuming salt is the growing culture of eating out at the restaurant and also ordering food from online app. Both of this habits are leading to high sodium intake because restaurant foods is made extra testing by using more salt, more sauces, and even some hidden preservatives. It is recommended to cook food at home as much as possible. When you cook food at home by yourself then you know what ingredients you are using and can avoid unwanted sodium.
How To Prevent High Blood Pressure and Kidney Issue?
While cooking at home always use fresh foods and 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 process food. Your body need sodium for basic function. But the amount naturally present in fresh food is usually enough fresh ingredients also have fibers, vitamins, and antioxidant which are good for your health.
How Can I Increase My Salty Taste Without Salt?
The next point is spices we all know the importance of spices a perfect blend of spices brings out rich flavors in your meals reducing are dependency on salt. So make your own homemade Spice mix using coriander, cinnamon, cloves, black paper, 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 spices mixtures you will realize that taste isn’t just about salt it’s about perfect balance of flavors, aroma, textures, and seasoning.
How To Reduce Salt Intake?
Next, is 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 foods. So it is slowly reducing salt instead to cut all at once. You are less likely to notice the difference over few weeks you will find that mildly salted food start tasting just right.
Interesting Fact.
The fifth point is interesting it is about the fact are brain relates crunch with flavor so adding texture can make low salt meals more enjoyable. For crunchy snacks think of some healthy option like to toasted peanuts or seeds unsalted roasted nuts or crispy vegetables salads, instead of salty chips or namkins.
How Can I Control Salt Intake?
Next is a little smokiness also makes your taste buds feel that a dish is richer and more seasoned. Grilled vegetables, or mustard seed tempered in oil can add flavor without extra salt this effect also comes by adding sundried tomatoes, and fermented food.
Is Dehydration Caused Due To Lack Of Salt?
The last is that sometimes craving for salty foods could be because of dehydration. Sometimes body gets confused between the thirst and the need of salt. This is because sodium help 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 a big difference without making your food bland. But there are few things you must remember when you reduce a salt intake, make sure that you get enough iodine from other vegetarian sources such as milk product, dry fruits, lentils or beans. Include potassium rich foods like bananas, orange, leafy greens and sweet potatoes. This help you to balance sodium level and even that can help to keep your heart healthy.
Using this tips you can avoid unwanted salt without losing taste of food.