Dietary sodium is never good – whether you have medical restrictions or not. If your diet is high in sodium, your blood pressure will rise, which can cause damage to your kidneys with time. It is important to reduce salt intake in diet – it is recommended to have just a teaspoon of salt everyday for good health. If you are having a tough time to minimize salt intake, here are some easy tips which will help you.
How To Reduce Your Daily Salt Intake
Fresh Vegetables And Fruits
Buy fresh fruits and vegetables as they are low in salt. When you are purchasing frozen vegetables, you need to select ‘fresh frozen’ and never pick ones which have added sauces or seasonings. It will keep your calories low and offer health benefits.
Have fresh meat and not packaged meat. Fresh pork, chicken or beef are rich in natural sodium and are healthier. Processed meat products have extra dose of hidden sodium which helps to keep them in good condition for long.
Check Food Labels
Make it a habit to read food labels. It takes just a few seconds but will help you in avoiding all foods which are high in sodium.
Its good to make a comparison of different brands of any specific food; this will help you in finding the brand which offers lowest sodium count.
Seasonings and Spices
When you shop for seasonings and spices buy items which do not have sodium in them. You can select garlic powder which has lesser quantity of sodium than garlic salt.
Change Your Habit
If you are trying to reduce sodium intake, you will need to change some of your habits too. Stop yourself from reaching your salt shaker.
Remember, table salt is about 40% sodium which is not good for health.
To reduce salt intake, you need to bring about a few changes in your cooking process too. Sear vegetable or meat, saute and roast. Sauteing and searing helps in building flavor while roasting enhances natural sweetness of several vegetables, chicken and fish.
If you are preparing your meals in microwave, you can add a drizzle of oil or lemon juice for added taste. This will help in reducing salt intake in your everyday food.