Eat less Salt
Reduce Salt Intake
How to Reduce Salt Intake

Salt intake is important for a healthy life. However, if you have high blood pressure, then your doctor must have advised you to keep a check on it. High salt foods are harmful and induce rises in blood pressure. This subsequently affects our heart, and can lead to heart failure. Therefore, reducing salt intake is very important.

In order to reduce your salt intake, you don’t have to deprive yourself of tasteful food. There are options to deal with the high salt intake problem. This is what you need to do:

1. Avoid buying canned food with high salt content. Sometimes salt is used as a preservative. Besides, sometimes, low fat and low calorie food can taste awful and manufacturers use extra salt to compensate for fat and calories. This is harmful for you. So read the label to check the contents thoroughly before buying canned food. It is in fact better to cook food at home.

2. Use more herbs to add flavor. Garlic, sesame seeds, basil, pepper, oregano and thyme add extra flavor that compensates for reduced salt.

3. Avoid salted butter. Even salted butter contains enough salt that can be harmful. Go for unsalted butter instead. It tastes nice and is much better for the health.

4. Use fresh vegetables instead of canned ones. It is impossible to find canned vegetables that are sodium-free. If you must use canned vegetables, then cook them after thoroughly washing them under running water.

5. Avoid pickles, olives, salami and other foods. These are packed with brine and this is a saturated salt. Likewise, smoked meat, bologna and salami are a bad idea. Instead, use fresh fish or chicken to substitute for meat. Moreover, you can take olives that are fresh or soaked in vinegar.

6. Avoid eating out. At restaurants and hotels, the chef will not cook without enough salt. They will also use canned and junk food which contains a lot of brine. If you have a problem with high salt intake, avoiding eating out is a must.

7. Avoid sauces. Soy sauce, ketchup, Heinz, and other dressings contain a lot of salt. This is harmful for the level of sodium in your body.
8. Baked nuts are also coated in salt. Avoid eating processed peanuts, cashew and other dry fruits.

9. Avoid sausages. These are prepared with high salt content. You cannot find salt-free sausages because they cannot be prepared without salt.

10. Keep the saltshaker out of reach. You may not realize this, but easy access to salt can make you use it after all. Put the saltshaker in the cupboard of the kitchen rather than leaving it on the table.

With these ten recommended ways to reduce salt intake, you will need a little bit of commitment. You have to be determined to overcome the temptation to eat salt-rich food.

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