Decrease your salt intake by adding these healthy options to flavor your foods.

Salt helps to enhance the taste of a dish, which is why without a pinch of salt, food looks extremely tasteless and bland. However, an excess of salt in our diet can lead to various health problems, which if left unchecked for a long period of time, can lead to conditions like high blood pressure.

“Too much sodium in the diet can lead to sudden high blood pressure or heart disease and even stroke. It can also lead to calcium deficiency. Excess sodium intake can lead to water retention as our kidneys are blocked in our bodies.” A specific sodium to water ratio is required to be maintained. Therefore, they retain excess water to compensate for the extra sodium consumed. This is why we become bloated after eating a food with a higher sodium content than usual. Or feel bloated,” said Sonia Bakshi, nutritionist and founder DTF.

According to the World Health Organization (WHO), high sodium consumption (> 2 g/day, equivalent to 5 g salt/day) and inadequate potassium intake (less than 3.5 g/day) contribute to high blood pressure and increase the risk of hypertension. Increases. from heart disease and stroke. As we know, our body gets sodium from salt which we consume through various foods, so it is wise to reduce salt intake which can help us to avoid certain health conditions in future.

The WHO said, “The salt we consume must be iodized or ‘fortified’ with iodized which is essential for healthy brain development of the fetus and young child and for optimizing the mental function of people in general.”

As such, nutritionist, Lavneet Batra suggested some salt substitutes on Instagram that can add flavor to food without increasing the sodium levels in our body.

The nutritionist captioned her post, “Going overboard with salt overwhelms your taste buds and can lead to a number of serious health issues as salt is the #1 culprit of bloat and water retention.” ,

Lavneet listed the following salt substitutes:

Lemon juice or zest: Lemon juice or its juice is an excellent substitute for salt. As a source of acid, lemon juice acts similar to salt by bringing out the flavor of a dish. In fact, the lemon zest contributes an even more powerful citrus flavor.

Garlic: Most of the health benefits of garlic are due to a compound called allicin, which is also responsible for its distinctive smell. Garlic is known to produce a significant reduction in blood pressure in people with high blood pressure. Garlic enhances the flavor without increasing the sodium content.

Ground black pepper: With its subtle heat and strong flavor, it is versatile and can enhance the flavor of almost any dish. Plus, black pepper can reduce inflammation that is associated with chronic diseases such as heart diseases and cancer.

Dill: Dill has a distinctive lemon-sweet and slightly bitter taste. The flavonoids found in scallions have been shown to protect heart health due to their powerful antioxidant and anti-inflammatory properties. “Being high in potassium, it helps in keeping blood pressure under control,” Sonia said.

Mango powder (amchur): Mango powder, also known as amchur, is a spice that is loaded with antioxidants and is a great alternative to salt. Amchur powder is versatile and can be added to soups, chutneys, curries, lentils, etc. “Amchur or mango powder is a great alternative to salt. It tastes exactly like salt, but without the side effects of salt,” said Sonia.

“After eating a high-sodium meal, try to have less salt at the next meal or eat more potassium-rich foods such as legumes, nuts, fruits and vegetables,” suggests Sonia.

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