While adding a little salt is enough to enhance the flavor of your food, too much of it may result in various health problems, including hypertension, diabetes and fluid retention. Compared to the recommended dose of 2,300 mg of sodium (only 1 teaspoon of table salt), most American usually consume 3,400 mg sodium daily.
Reducing salt intake actually does not affect the flavor of your food or make it bland. In order to add the right amount of salt to foods, which makes them healthy as well as flavorful; one requires some practice to cultivate their culinary skills. Since March has been declared as the National Nutrition Month, it is the perfect time to eliminate excessive salt from your diet to augment the nutritional value of the foods you consume. However, it does not necessarily mean that you have to compromise the flavor, U.S. News reported.
Below are six ways to eliminate excessive salt from your food:
Rinse canned foods well: Often canned foods like vegetables, tuna and even some fruits are packed in saline water. Hence, ensure that before consuming these foods, you wash them thoroughly to do away with the added sodium.
Prepare your own meals: One way to avoid excessive salt consumption is to prepare your food at home so that you know your precise salt intake. For instance, whole foods contain very less sodium, while the sodium content of canned and processed foods is high.
Season instead of salting: Ideally, you should season your foods rather than salting them to satisfy your taste buds and still ensure they are healthy. You may use fresh herbs, low-sodium hot sauce, salsa or any other seasoning item containing low sodium.
Tell your preferences to restaurants: If you are eating out or ordering food from restaurants, request them not to prepare your items with salt. Instead, ask them to provide salad dressing on the side. Also avoid soups while eating out, as they contain added salts.
Make your own sauces: Foods like salad dressings, pasta sauces and cooking sauces are rich in sodium content. Hence, it is preferable to make your own sauce or opt for low-sodium varieties. Alternatively, reduce your sauce intake.
Read labels: When you go for grocery shopping, ensure you read the nutrition labels carefully. It is important to opt for brands containing low sodium, for even a slice of bread may contain elevated levels of salt.
Meanwhile, the Heart and Stroke Foundation South Africa (HSFSA) has released a calculator to assess the salt intake by an individual. The calculator is a part of the organization's efforts to spread awareness on salt and health, TMG Digital reported.
The salt calculator approximates salt intake on the basis of the frequency by which people consume common foods‚ and subsequently offers feedback on current intake as well as tips on better food choices.
