To reduce salt intake, it is important to avoid buying processed, frozen or canned foods, not bringing salt shaker to the table or even replacing salt with herbs, spices and vinegar, for example.As a general rule, any healthy person should consume a maximum of 5 grams of salt per day, which equates to consuming 2000 mg of sodium and equals 1 teaspoon per day.
Therefore, eating little salt is critical to maintaining normal blood pressure and a healthy heart, as regular excess salt can lead to high blood pressure, heart problems or thrombosis.They should take special care and therefore should reduce their salt intake to control the disease and prevent it from getting worse.
To reduce salt intake, you should
The amount of salt should be gradually reduced to allow taste buds and the brain to adapt to the new flavor and normally, after 3 weeks, it is possible to tolerate the change in taste.
Find out which salt is the most recommended and the ideal amount per day.
Knowing which foods are high in salt is the first step in controlling the amount of salt ingested per day, some salt-rich foods are ham, mortadella, industrialized spices, cheeses and soups, broths and ready-made, canned and fast food.know other foods that are high in sodium.
The greatest way to avoid buying and eating this type of food is important and always opt for fresh foods.
Before you buy food, you should read the labels on the package and look for the words sodium, salt, soda, or NaCl or NaCl symbol, as they all indicate that the food contains salt.
In some foods it is possible to read the amount of salt, however, in other foods only the ingredients used appear, which are classified in descending order of quantity, that is, the food with the highest concentration appears first and the lowest at the end.it’s important to check where the salt is, the more salt on the list, the better.
In addition, it is necessary to pay attention to light or dietary products, as they can also contain a large amount of salt, since in these cases salt is usually added to replenish the lost flavor by removing fat.
Learn how to read food labels correctly
For good flavors, by reducing the amount of salt, you can use spices and herbs as you please, such as cumin, garlic, onion, parsley, pepper, oregano, basil, bay leaf or ginger for example.
In addition, lemon juice and vinegar can be used to make the food more appetizing, preparing spices at least 2 hours in advance to make the flavor more refined or rubbing the spices in the food to make the flavor stronger, mixing them with fresh ones.Fruit.
Some ways to cook and flavor unused foods may include
In addition, when making homemade bread, you can add cloves, nutmeg, almond extract or cinnamon, for example, instead of salt.Learn more about herbs that can replace salt.
Table salt can be replaced by other food products such as dietary salt, fine salt or dietary salt for example, which in their composition have a higher amount of potassium instead of sodium.If you don’t like the taste of the substitute, you can add herbs or spices.However, the use of these substitutes should be indicated by a nutritionist or doctor.
Here’s how to make herb salt to replace salt: