To salt intake we must attach the importance it deserves since the excess of this element is inevitably associated with hypertension problems, as well as with renal and cardiovascular conditions which drastically affect the body of any individual. For these reasons, here there are some tips to reduce salt intake:
Slowly reduce purchases of food with excess salt, sugar and fat: We know that most of us love foods that are easy to acquire, processed and ready to eat, as they are delicious, flashy and very mouth-watering, but in a high percentage they contain a lot of fat, sugar or salt, and are not suitable for our health.
Eat more fruits, vegetables and legumes instead of junk food or snacks: Most of the food purchased in the market or consumed in restaurants, snack shops or fast food places have much higher amounts of salt than allowed, so this intake should be reduced by going to another type of restaurant to consume other dishes made with healthier ingredients and less salt since it is known that only 10% of the salt contained in the meals is present naturally while the rest is added during the preparation process or when consumed.
Do not remove salt completely: By giving you these tips on salt intake, we are not suggesting that its intake is completely eliminated and quickly because this ingredient has its benefits if it is ingested to the right extent, such as controlling water, transmitting nerve impulses and relaxing muscles, which requires a small amount of salt.
As you may realize, the problem of salt intake arises when the recommended amounts are exceeded, which are 5 grams per day in adults, 3 grams in children up to seven years of age, and 7 to 18 years is 4 grams. These amounts may vary in the case of people who suffer from hypertension, have kidney or heart problems, are over 65 years of age, or if there is a family history in relation to heart disease.
It should be noted that the excesses in salt intake can affect important organs for the functioning of the organism, especially the kidneys, which are responsible for regulating fluids and ensuring blood flow.
Eat more fresh foods: An option to reduce salt intake is to eat raw vegetables and fruits because they do not contain it naturally, as it can happen with other foods. But it is normal for you to feel the need to taste salty foods, and if this happens to you, an alternative is to eat sliced carrots, spread with skim cheese or some garlic, celery or capers cream; it will help you to quench your appetite and control salt intake.
Select healthy snacks: When accompanying a beer on a Friday night, it is normal for us to choose chips and other salty snacks package; they are exquisite, but not suitable for health. To reduce salt intake and not eat them as often, you can opt for healthier alternatives such as preparing popcorn with a small amount of salt, smearing olive oil on a few slices of bread, or preparing unsalted cheese croquettes with cherry tomatoes and basil.
Do not add more salt to food: To get into the habit of eating with little salt, you must start by adding little salt to your recipes. At the beginning it is difficult and it feels all with a very simple flavour, but your taste buds will gradually get used to the decrease in salt. One option is to use aromatic herbs, such as oregano, paprika, thyme, capers, among others when it comes to seasoning, and not to forget that both lemon, vinegar or olive oil are ingredients that give a lot of flavour to recipes.
Do not put salt on the table: Once our recipes are prepared with little salt, we cannot make the mistake of putting the salt shaker on the table at lunchtime because temptation will be at hand, and without thinking much, salt is added as we eat. This is one of the most frequent mistakes when trying to control salt.
Do not buy processed products: The number one enemy to control salt intake is the purchase and consumption of processed products since we find them everywhere and most people have the habit of buying them. But the idea is not to eliminate them at all, you just have to make the decision to reduce their purchases and check on the labels that indicate “low sodium” in order to reduce salt intake.
Use another type of salt: You can also choose to purchase another type, such as sea salt that has a much stronger flavor, which makes people consume a smaller amount. In addition, there are salts whose labels indicate that they are low in sodium, or the so-called “pink salt” so that you continue to enjoy its flavour and does not affect your body.
ALFA