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Simple Ways To Lower Salt Intake


Sure, your taste buds love some added salt. But, do you know that you are putting your body under the risk of may related diseases? Salt can be a very dangerous to your health when you take salt over a long period of time. This increases the blood pressure, which can lead to drastic conditions like a stroke.

High blood pressure can also lead to the damage of the kidneys which will result in kidney failure. Raised blood pressure can also lead to coronary heart diseases. Stomach cancer, osteoporosis, obesity, kidney stones, vascular dementia and asthma are few of the other harmful side effects of salt.

So, it is always important to keep a close eye on the salt content of your food. You will need to take very small steps to attain this. With a lot of hard work and commitment, eventually you can make a change in your food habit. The following few ways to lower salt intake.

Fresh Ingredients

There is no doubt that when you make your own sauces and food, you will able to keep an eye out on the amount of salt that is added. Avoid processed foods that contain high amount of added sugar. Choosing and cooking with the fresh ingredients is one of the best ways to lower salt intake.

Choosing wisely

You should be able to understand that foods that are frozen are way better than canned ones. The main reason for this is that in canned food, salt is used as the preservative. Choosing healthy food is one of the ways on how to lower salt intake. Even while cooking, choose recipes that use less salt.

Adding Salt

While cooking, the time when the salt is added is very important. When you add salt during the making process, this will naturally take in more salt. When salt is added to the dish just before it is served, it will give you enough salt to satisfy your taste buds. This is one of the ways to lower the salt intake.


It is always a good idea to measure the amount of salt that is added while cooking. If the recipe says a pinch or salt to taste, it is always better to add just a little and then keep adding if needed, as the time goes. Using a small portion with every meal will make a lot of difference. This is one of the ways on how to lower salt intake.

Distract the Palate

This is one of the best ways to lower the salt content. Flavours like lemon, vinegar can help distract your sense of taste for the salt and this will help in eliminating the salt fully. Dried herbs, garlic are all various options that one can try. This in no way is a replacement for the salt, but this can help to a great extent in the transition.

Boost Vegetable flavours

One of the main reasons for people to add salt is the plain taste. To avoid this, it is better to grill or roast them. This will help ensure that the sweetness of the vegetable is made stronger and also helps in caramelizing the exterior.

Reduce the intake of salt and live healthy for longer.

Read more about: salt cholesterol
Story first published: Thursday, January 8, 2015, 20:30 [IST]
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