Salt (sodium chloride) is not bad for our health, it’s the sodium in salt that can be bad for our health. Nutritionists recommend daily salt intake should not more than 6g a day, and research found that if we cut down the daily salt intake by 2.5g a day, it would reduce the risk of having stroke or heart attack by 25%. A high-salt diet will also cause other health problems such as osteoporosis, stomach cancer, obesity, and exacerbating asthma symptoms.
In view of the above reasons, it’s important to cut down our daily salt intake for a healthy lifestyle. Here are some tips for you to enjoy good food taste without the shaking salt habit.
8 Tips to Eat Healthy Without Too Much Salt
1. Replace Salt with Pepper
Use black pepper instead of salt, or lemon pepper, as an alternative seasoning that adds wonderful flavor to foods.
2. Look Out for Non-Salt Sources of Sodium
Beware of the food labels that indicate sodium, Na, Monosodium glutamate or MSG, sodium citrate, sodium bicarbonate and the baking powder. They are all form of sodium.
3. Say No to Processed Foods
The processed foods like ham, bacon and hot dogs, are often high in saturated fat and sodium, as they are made through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Daily consumption of these processed foods could increase the risk of colorectal cancer.
4. Avoid Sports Drinks
Sports drinks are rich in salt, which not only provides the necessary sodium but also stokes to continued thirst. Unless you are having a physical training for an extended period, water should be sufficient to quench your thirst.
5. Replace Salty Snacks with Fruits or Salads
Salty snacks such as crisps and pretzels are high in salt and calories. Satisfy your craving for snacks with fresh fruits or salad for your health benefits.
6. Choose Salt-Free Canned Foods
Look for canned foods that contain no salt. If you can’t find any salt-free canned foods, rinse them thoroughly before cooking will help to remove some of the salt.
7. Watch Out for Cereals
Research found that 35% of the salt we consume comes from cereal or cereal products such as bread. It’s important to choose breakfast cereals with no added salt for your family.
8. Self-made Salt-free Salad Dressing
Mix 200ml of olive oil, 85ml of balsamic vinegar, 1 pinch of sugar and 2 crushed garlic cloves in a bowl and blend them until emulsified. This dressing can be kept in the refrigerator for a month. Just defrost it an hour before serving. Substitute lemon or lime juice for salt in the salad dressing to make it more tasty although without salt.
– Source: Reader’s Digest 5 Minute Health Boosters
– Cover image: renegadehealth.com