Hi ladies,
An average adult requires about 1500 milligrams of salt daily but we end up having quite a lot more salt then that. Salt is hidden in so many food items but we never realise that. Excessive salt intake can lead to high blood pressure issues which can lead to damaging of kidneys. Excessive salt intake is also the reason of unhealthy weight gain. Let’s find out few ways to reduce the intake of salt in your diet.
1. Read food labels when shopping:
Most of the extra salt that we consume is because of the reason that we don’t really need labels of the food items that we purchase. Make it a habit of reading those food labels and finding out the amount of your daily salt intake.
2. Avoid highly processed products:
Foods like pasta, readymade soups or instant noodles have abundance of salt in them. Try to avoid them as much as you can. Even the sauces that you buy have salt in them so if you can then make your sauces at home too.
3. Limit your consumption of salty snacks
We all love to munch on those tasty and calorie laden snacks like potato chips, salted nuts or pickles. Well you can have them occasionally but don’t make a habit of eating these kinds of snacks on a daily basis.
4. Cook with fresh or frozen vegetables:
Limit the intake of canned fruits or vegetables as they have lots or preservatives and quite of salt added to them. Incorporate healthy eating habits with the use of fresh and organic fruits and vegetables.
5. Add other spices and herbs instead of salt:
Lower the amount of salt when you are cooking something. Instead add a dash of lime, sprinkle some olive oil, or use garlic, ginger, pepper, basil leaves, chilly and oregano to add flavour to the dishes.
6. Make smart swaps:
Swap those salt ridden high sodium food items with natural foods which have lesser to no salt. Switch to healthier options of the same products and try to include more natural and organic food items and stay away from canned and processed ones.
7. Train your taste buds:
You can’t reduce your salt intake in a single day. This is a process that takes times. Reducing your salt intake and training your taste buds take roughly about 4-8 weeks. After that you will automatically feel yourself saying no to all those salt laden snacks because you will find them too salty for your liking.
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