How To Reduce Your Salt Intake? Follow These 14 Simple Steps

Why should you watch your salt intake?

Well, because too much sodium is a real heartbreaker. It causes your body to retain water, putting an extra burden on your heart and blood vessels. This can lead to high blood pressure , a precursor to heart disease. That’s not all. It can also increase your risk for osteoporosis, stomach cancer, kidney disease, kidney stones, headaches and lead to a puffed appearance and weight gain. So, keep it in check.

Follow these easy-breezy, very practical ways to cut down your salt intake drastically.

1. Beta-carotenes do miracles when it comes to cutting the risk of a stroke attack, so foods with a high concentration of such compounds should definitely be part of your regular diet. Some of the most common examples are carrots, cabbage, dark leafy greens, apricots, winter squash and sweet potatoes.

3. Use herb salts . Pick them from the market or make your own. Use herbs like coriander, parsley, mint, oregano, thyme ( ajvaayin ), and basil. Mix up the ones you prefer and with six parts of that mix add one part of table salt or make Gomasio – a special sesame salt – mix 5 parts of roasted and powdered sesame seeds with 1 part of salt. Japanese use this to reduce salt from the diet. Also use ginger more. Zest fresh peeled ginger into stir-fries, sauces, and marinades and you won’t miss salt. Use herbs like coriander, parsley, mint, oregano, thyme (ajvaayin), and basil. 4. Choose fresh poultry, fish, and meat instead of processed or smoked varieties. Avoid meats like bacon, ham and sausages as these are processed and are high on sodium and preservatives.

5. Keep the intake of achars, chutneys, papads and namkeens in check – these are high in salt.

6. If you eat out a lot, you […]


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