How to reduce salt intake
Undoubtedly, the salt is one of the pillars of Western cuisine, which has used this mineral to flavor your meals for centuries. But, though we prefer to eat with salt, the undisputed truth is that the daily intake of this mineral we should be the minimum, if not entirely eliminate it from our diet.
The reason is simple, since salt is associated with increased blood pressure and hypertension , may promote or enhance the kidney disease, fluid retention, osteoporosis, and cataracts, so it is often one of the main food be banned for people with diabetes or heart problems .
So here I offer you some tips so you know how to reduce salt intake, you reduce it to its minimum quantities or delete it completely from your diet.
Using less salt
No need to wait for the doctor does not restrict salt when we detected a health problem such as those described, but should prevent these diseases by maintaining a healthy diet and consume less salt.
Choose foods that are naturally low in salt
Both natural foods like fruits and vegetables as well as many ready meals contain very little salt, so it may suit you opt for this type of food and not that other one with large amounts of sodium.
Replace salt with herbs and spices healthy
The great difficulty in reducing or eliminating dietary salt comes from the "grace" that many foods lose without it, so much so that takes away all charm and flavor to the consumer. But for this problem condiments and spices provide a good opportunity to fix it. You just have to find the flavors you most coaxing to start using them in your meals.
A good tip is to use the lemon juice, garlic, pepper and oregano. From there, the possibilities to flavor your dishes are varied.
Progressively reduce rations of salt
And obviously you have to do first when you stop using salt is to reduce all the rations you apply to your meals, taking as reference a maximum of 3 grams of salt a day. And keep in mind that this does not only refer to table salt, but also to that which is added to many prepared foods. You should therefore read very well the nutritional boxes and choose those products with lower sodium levels.
Potassium: the best option
The potassium chloride is also a type of salt, but has no harmful effects of refined salt. Although it must be said that in addition to a salty taste to foods, it also brings a touch of bitterness, not liked by everyone.
According to some studies, the potassium is more beneficial than refined salt, whereby use is usually potassium chloride in industrial food production. However, it is also believed that the excess of potassium chloride may be harmful. As always, look for balance, and so it is best to eat foods rich in potassium to compensate for lower salt intake.
Trust me. Begins to reduce salt intake now that you are on time and not wait for the ban will at a stroke, for then adaptation to a salt-free diet would be much more difficult.
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