How to reduce the amount of salt in your food

1. In general, we eat way too much salt in our food. Guidelines say your body only needs 1 to 2 grams of salt per day. Most health facilities recommend consuming no more than 6 grams of salt per day. The average daily consumption of people in western countries is 9 to 10 grams per day.

Some simple tips for limiting salt intake from food

1. Do not add extra salt to your food. Try adding some spices to improve the flavor. Garlic can be great in some meals, or you can try adding paprika and pepper. Take a bite of your food first to taste if that extra bit of salt is really necessary. Maybe you don't have to and it is already tasty without extra salt. Do not use stock for cooking, it usually contains a lot of salt. The same goes for salty sauces, such as Maggi and soy sauce. If you really need it, try half the amount you would normally use. Reduce the amount of salty snacks you eat. Such as chips and salted nuts. Read food labels at the supermarket and see if they have the amount of salt or the amount of sodium on them. Because if it says that something has 1 gram of sodium, it means that it contains 2.5 grams of salt, because sodium is only part of the minerals that make up salt. Try to use as few prepackaged foods as possible, as they often contain a lot of salt. It is much more fun to cook your dishes yourself with fresh vegetables and it will reduce your salt intake a lot. You can choose a special brand of salt with a low sodium content. But be careful with this if you have high blood pressure or heart problems. These low sodium salts are usually very high in chloride, which can be bad for heart patients. Eat plenty of fruits and vegetables. They contain chloride, and this will restore the balance with the excess sodium, which is good for your blood pressure. Eating a lot of bread can be a great source of salt. There are a number of low-salt breads available, but these can taste a little strange. But if you put them in the toaster, it doesn't matter and you don't taste the difference anymore. It is best when it is still fresh, so freeze what you are not using immediately and thaw what you need every day. Cheese can also be a great source of salt. Try to buy the least salty cheeses. There are low-salt cheeses, but the taste can be a bit bland. If you choose a low-salt cheese, choose one with added spices, like cumin, for example.

Conclusion

1. On average, we eat too much salt, which can lead to a number of health risks. Salt is in almost all foods, and it can be difficult to keep track of how much salt you actually ingest in a day. But these tips will help you become more aware of the salt content in your food and make it easier to limit your salt intake. If you have an increased risk of high blood pressure or heart disease and you need to limit your salt intake, it is advisable to always consult a doctor. The doctor will be able to provide more specific dietary advice.

2. On average, we eat too much salt, which can lead to a number of health risks. Salt is in almost all foods, and it can be difficult to keep track of how much salt you actually ingest in a day. But these tips will help you become more aware of the salt content in your food and make it easier to limit your salt intake. If you have an increased risk of high blood pressure or heart disease and you need to limit your salt intake, it is recommended that you always consult a doctor. The doctor will be able to provide more specific dietary advice.