Tips To Cut Down Salt Intake


When it comes to salt, less is better.


Even though it’s an essential component of our diet which we see the salt is always present naturally in various foods.

Cutting down the salt beyond doubts helps in controlling blood pressure, cardiac ailments.

Tips to decrease salt intake:

  1. Never top up your diet with extra salt

  2. Avoid pickle, papads and other food items which have more than the required salt content

  3. Don’t garnish your salad by sprinkling salt as rather than being nutritious it may be more hazardous for your health

  4. Use fresh, rather than packaged, Food. If a food item keeps well in the fridge for days or weeks, that's a tip-off that the sodium content is too high

  5. Choose fresh fruit and vegetables, as well, since they are very low in sodium. Canned and frozen fruits are also low in sodium.

  6. When buying frozen vegetables, choose those that are labeled "fresh frozen" and do not contain added seasoning or sauces.

  7. Begin reading food labels as a matter of course. Sodium content is always listed on the label. Sometimes the high sugar content in a product like an apple pie can mask the high sodium content so it's important to check every label for sodium content.

  8. Compare various brands of the same food item until you find the one that has the lowest sodium content since this will vary from brand to brand.

  9. Select spices or seasonings that do not list sodium on their labels, i.e. choose garlic powder over garlic salt.

  10. Beware of products that don't taste especially salty but still have high sodium content, such as cottage cheese.

  11. If you have elevated blood pressure, dietary sodium restriction can not only lower your blood pressure but can enhance your response to blood pressure medications.

  12. Salt preference is an acquired taste that can be unlearned. It takes about 6-8 weeks to get used to eating food with much lower quantities of salt, but once it's done, it's actually difficult to eat foods like potato chips because they taste way too salty.