Salt is, without a doubt, a very necessary additive, but you shouldn’t abuse it.
Too much salt leads to a variety of health problems, from high blood pressure to kidney problems.
Even if you try to use less salt when you cook, it still makes its way into your diet. Luckily, the following tips can help you cut your salt intake in half.
1. Start eating more fresh fruits and vegetables, and focus on low-fat dairy products.
2. If we talk about canned vegetables, it is recommended to rinse them with water before eating to get rid of excess salt.
3. If you buy processed foods, read the ingredients carefully to choose those with less salt. The recommended amount is no more than 140 mg.
4. Include in your diet vegetable fats, which are found in avocados, soybeans or nuts.
5. Try to cook your own food and minimize your consumption of fast food - this will help control the amount of salt on your plate.
6. Don't replace spices with salt: instead, you can season your dishes with lemon juice, pepper and garlic, or use herbs.
7. A lot of salt is usually found in sauces – ketchup, salad dressings, etc. You have a solution: try making them yourself.
8. Before you add salt to your breakfast, lunch or dinner, taste it – you may find that it doesn’t need salt at all.
9. Watch the weight of your portions: the larger it is, the more salt will enter your body.
10. Take it slow: To wean yourself off the taste of salty food, first mix salt-free dishes with the ones you are used to. Over time, you will notice that the difference between them has disappeared.
