Trying To Reduce Salt Intake In Food? Here Are Some Basic Tips To Eat Less Salt

Suffering from various health concerns owing to high salt intake? Here's what can be done to reduce the consumption in your daily diet

Vani Malik
Written by: Vani MalikPublished at: May 11, 2020
Trying To Reduce Salt Intake In Food? Here Are Some Basic Tips To Eat Less Salt

As per health experts, we need more than the required salt intake in just one day. But did we know that excess of salt or sodium can have some drastic side effects on health? Excess salt in our body can lead to water retention; putting more burden on your heart and blood vessels. This can lead to various health concerns, including high blood pressure and heart diseases too. Consuming too much salt also damages the nerves. Excess salt increases uric acid levels, which increases pain in joints and nerves. According to a report published in the American Heart Journal, the more sodium one consumes, there is greater the possibility of uric acid and albumin increase. Also, salt and high blood pressure are closely related, leading to excess loss of calcium in the urine. This makes one more prone to the risk of osteoporosis.

But, reducing the salt intake can be a big task as it primarily determines the taste of most of the food items we cook. Adopt these effortless, easy and practical ways to cut down salt intake in your daily diet:

Beta-carotene Is Helpful


Beta-carotene is a substance that gives a yellow colour to fruits and vegetables. It gets converted into vitamin A in the body. The antioxidant present in it is useful in keeping our skin and neurological function healthy. It prevents free radicals in our body, which is effective in slowing the aging process. When it comes to reducing the risk of stroke and heart failure, one should have more food items with high beta-carotenses. Some of the most common examples are carrots, cabbage, green leafy vegetables, apricots, winter squash (pulpy vegetables like winter pumpkin) and sweet potato.

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Load On Spices

We cannot think of our meals to be without spices and salt. Hence, if you are trying to reduce the intake of white salt, you can replace the same with chili flakes and black pepper. Also, fresh red chilli has some great benefits on health too. Eating red chili powder mixed with hot water and jaggery provides relief from stomach pain.

Replace With Herb Salt


Replacing salt can be easy with herb salt. This can be easily made at home by mixing coriander, parsley, mint, oregano, parsley and basil. With the same, mix one part of domestic salt with six parts of these ingredients. You can also make special sesame salt by mixing one part salt with five parts of roasted and ground sesame.

Stay Away From Processed Food

Choose fresh poultry, fish and meat instead of processed or smoked varieties. Avoid meats like bacon, ham and sausages as they are processed and have high sodium and preservatives. Eating processed food is one of the major reasons of weight gain and also various health concerns. Hence, look over fresh varieties over packaged food. If you eat outside, order smart in the restaurant as most of their food items may have a higher salt intake rather as compared what you cook yourself at home. Customise the salt in your dishes as per your taste and need.

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Make Alterations To The Recipe


Change the recipe. If a recipe calls for a pinch of salt, replace it with onion powder, garlic powder, black pepper, nutmeg, cumin, curry powder, ginger, coriander, bay leaves, green leaves of oregano or dry mustard. Actually some foods give better flavour with other herbs. For example, marinate the chicken in lemon juice, boil carrots in cinnamon and nutmeg, sprinkle some soy and parsley on it before roasting the potatoes and add freshly chopped garlic to your pasta.

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