health issues are increasing day by day. Don’t worry- take big but easy steps today to get rid off these health issues which is due to high consumption of sodium so reduce salt without losing taste. Body needs sodium to work properly but at a certain amount.
Reduce salt without losing taste with easy simple steps, and also know benefits of cutting sodium from your food.
“Unwanted taste effects are the main reason why efforts to reduce salt intake have failed for more than two decades. The willingness of patients to keep using potassium-enriched salt removes that barrier, which is why it can be a game-changer.” Professor Alta Schutte, at The George Institute for Global Health and UNSW Sydney
Low sodium diet not only decreases your blood pressure but also prevents other life threatening diseases like- heart disease, stroke, kidney disease, liver disease and many more.
According to researchers and studies only 2000mg/day sodium is recommended but we people consume it’s double amount per day just to make food taste better but you know what salt reduction doesn’t mean your food taste bad you can reduce salt without losing taste.
“Your body drives you to eat several grams of salt (around 8–10 grams, equal to 3,000–4,000 milligrams of sodium) every day to remain in homeostasis, an optimal state in which you put the least amount of stress on the body”.
THINK WHAT WE ARE DOING WITH US.
What is sodium?
It is a minerals that our body needs for its proper functioning. Like-
. Balanced fluids in the body.
. Controls muscle functioning.
Too much consumption of sodium causes the body to hold on to water which results in high blood pressure, kidney damage, heart disease and many other serious health issues.
Our regular cooking salt contains sodium + chloride, but it is in ratio of 4:6 means (40% sodium and 60% chloride) so cutting down on salt means reduce consuming sodium intake in excessive amount so make sure to use it only to a certain amount which is 2000mg/ day for adults.
-Below is the table of different types of salt and its sodium content-
| Salt Type | Sodium Content | Iodine content | Uses |
| Table Salt | High | Yes | Most commonly used |
| Sea Salt | High | No | It is trendy but not healthier |
| Himalayan Salt | High | No | It contains trace minerals but in tiny |
| Low-Sodium Salt | Low | Yes/No | It contains potassium chloride |
Sodium also found in natural foods like meat, milk, shellfish, mushrooms, celery, beets.
Now question arises where does this high level of sodium comes from in our daily food?
All the processed and packaged food contains high amount of sodium to preserve it for long duration. Your daily meals like- Sauces, dressings, ketchup, soy sauce, Frozen meals and pizza, cheese, Canned soups and instant noodles. These all contains sodium in high amount so think once more before buying.
Low sodium health benefits
The major benefit of reduce sodium to lower BP. and if BP under control, you also prevent major diseases like kidney and liver, damage, other diseases like diabetes, anxiety, stress, and many more.
Kidney disease-
Kidney really works so hard to remove excessive fluid from your body which increases due to the consumption of or intake of high amount of sodium and at certain point, kidney also stopped to work properly which affects your whole body. Yeah, reduce sodium to lower the burden on your kidney.
Heart disease-
Intake of high amount of sodium may eventually leads you to serious disease like stroke or may heart failure, shortening of breath so studies recommended to lower your sodium level those with heart issues.
High Blood Pressure-
High BP, may comes with lots of other diseases. One of them is heart disease or stroke. So those who are on high sodium diet, reduce sodium intake today to prevent elevated levels of BP.
“The heart receives blood supply during relaxation, whereas every other organ gets blood when the heart is contracting. So the quicker one’s heart pumps means the less time the heart is relaxed to receive blood and, hence, oxygen. This is one reason why low-salt diet have been implicated in increasing the risk of heart attacks: by reducing blood flow to the heart. The increase in norepinephrine on low-salt diets may even produce cardiac hypertrophy, overgrowth of the heart, which can lead to heart failure.”- James DiNicolantonio
Gastric cancer risk-
High sodium consumption may damage your mucosal lining of stomach and increases the growth of H.pyloria which leads to gastric cancer risk.
You can also control obesity, which is now more common to the people, and it is very harmful in many aspects.
Try these salt alternatives for cooking
Cutting down on salt does not mean that our food will become flavorless or boring. Our kitchen has many spices and herbs which can help to reduce salt without losing taste and make our food even more tasty.
“I switched to low-sodium diet and lemon juice in my cooking — and I don’t even miss the salt now!”
Low sodium flavor tips first roasted cumin, roasted chilli flakes and oregano enhance flavor in the food and also it’s very tasty. other natural flavoured foods – UMAMI these foods satisfy your taste buds without consuming salt it includes sun dried tomatoes, mushrooms, it’s a natural food that you can eat without adding any salt just roast it and eat it. It’s also very tasty and health beneficial.
Onion and garlic paper can also enhance the flavor so yes you can cut salt without losing flavours. Give a try to vinegar and lemon juice it really works so well to gives awesome flavors to your food. If your taste buds get adjusted once then you will never feel like eating sodium.
See how many Herbs and spices are there that helps to reduce salt without losing taste and build up taste in food by completely cutting on salt.
These tips are the pro tips for those who have serious health issues like BP heart diseases, kidney and liver disease.
Simple low sodium meal ideas-
Here are some easy salt free meals recipes-
-Take one egg, add some mushroom spinach in the bowl also add some black paper, cumin powder and mix it well. Take a pen on low medium flame pour the mixture into the pan cook it well and eat it.
-Oats are the best simple and light weight food
Take plan oats add some banana, berries, honey or whatever you like but natural not processed sauces and food items.
-You can also have veggies salad.
Take the veggies of your choice
Add a few drops of lemon and lit bit of pepper, cumin powder and that’s it your low sodium vegetarian meals” is ready.
These are simple but quick low sodium recipes for beginners.
These are some but there are thousands of recipes are available on internet that guide you how to make food by reduce salt without losing taste.
seasoning ideas-
Some salt free seasoning ideas that enhance the taste of your regular food and you can easily avoid or reduce salt without losing taste-
You can keep this mixture in a air tight container and use for longer period
Garlic and cumin powder-
Ingredients
1 tbsp of garlic powder
1/4 tbsp of ginger powder
2tbsp of cumin powder
1/4 onion powder
Mexican inspired seasoning
Ingredients:
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp oregano
• ½ tsp cayenne (optional)
Simple lentils mix
Ingredients:
• 1 tbsp turmeric
• 1 tsp cumin
• 1 tsp coriander
• ½ tsp cinnamon
• ½ tsp ginger
Mixture or blend for BBQ
Ingredients:
•1 tbsp smoked paprika
•1 tsp garlic powder
•1 tsp onion powder
. 1tsp ginger powder
•½ tsp black pepper
•½ tsp chili powder
All-Purpose Herb Blend
This blend is great for veggies, chicken, eggs, or soups.-
Ingredients:
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp dried basil
• 1 tbsp dried parsley
• 1 tsp black pepper
• 1 tsp dried thyme
Tip for Storage:
Store your blends or mix in airtight jars or small containers. They’ll stay fresh for 6–12 months.
How to read sodium on food labels
Check the label of portal or packaged food. It is written as per serving as a fool, not as a whole packaged food make some food contains 20 DV (daily value) means its quarter amount of sodium taken by the body in a whole day, label which shows 5DV sodium or sodium free is the best and smart choice to choose
Here are some low sodium food shopping tips-
Avoid frozen food
Processed food like sauces, chips and all fast food they really contains highly levels of sodium in just small quantity food
Fresh fruits,veggies, meat, fish, brown rice, oats, dried beans. these are the best choice for grocery.
Don’t eat packaged food or take processed food, then what to eat in snacks?
dont worrry yo can replace your high sodium contain snacks with low sodium snacks or reduce salt without losing taste.
here are some ideas-
Unsalted nuts
Popcorn (plain, air-popped)
Rice cakes with avocado
Fruit slices with cinnamon
these are some ideas you can make more like that and easily continue your snacking by cutting on salt.
Now it’s time to salt myths debunked
Let’s break the myth number one
“is sea salt better than table salt”
look it’s all about the structure and appearance otherwise it may be more harmful. At least table salt contain some amount of iodine that helps in the thyroid problem, but sea salt is completely harmful
So don’t wait if you get know this today reduce salt without losing taste from your food with seasoning that shared with you earlier.
Myth number two
“Himalaya salt is better than table Salt”. Just because Himalaya salt contains small or tiny amount of magnesium and other minerals. It doesn’t mean that it’s become healty. It’s either Himalaya salt or regular table salt both are harmful to your body when consume excessive.
Myth Number three
“if I cut off the sodium, then it doesn’t affect my health”?
See a certain amount of sodium is needed by the body for its functioning, but beyond its level, it becomes harmful and the food that we eat today is contain high amount of sodium.
stick to the natural food, so that your level of consumption of sodium should be proper.
Avoiding sodium is initially sounds like our food will become boring and tasteless. You will have this problem in the beginning. After that, your taste buds start feeling more taste of food herbs and other natural foods that we are not able to understand because of the high salt. Once your taste buds adjust, then you will start finding other natural low sodium diet food also tasty.
And this way you really reduce salt without losing taste.
What is potassium and how to replace potassium with sodium?
Potassium is a mineral that helps your body regulate proper functioning like-
it Keeps your heart beating steadily
It Support muscle and nerve function
It Balance fluid levels in the body
It helps the body to flush out excess sodium through urine.
Replacing sodium with potassium can really become so beneficial.
According to the WHO (World Health Organization)–
It reduces your blood pressure
It reduces the changes of heart diseases.
It reduce kidney damage
Note- do not add sodium in your diet if your kidneys are not healthy.
You can replace sodium by potassium by some low sodium salts it may be taste bitter in staring.
Here is a list of natural foods that contain potassium (low in sodium)
Yogurt
Coconut water
Spinach
Banana
Avocados
Sweet potatoes
Beans
These food doesn’t need anything to eat with something they alone is a perfect food and adding these foods into diet can really helps you to reduce salt without losing taste.
How to stay on low sodium diet when dining out
. Always check the labels on sauces bottle.
. Ask for no added salt or a pinch of it.
. Try to avoid processed food like meat.
. Choose grilled food over fried with no salt and extra spices to enjoy it fully without the taste of extra spices.
. Canned soups and broth contains very high amount of sodium unless labelled as “low sodium”.
You can also track sodium intake through various mobile apps-•
MyFitnessPal
Cronometer
Yuka (food scanner)
You can take drinks like simple fruit smoothies, coconut water, fresh fruits and vegetables juices.
Conclusion-
You can reduce salt without losing taste gradually when your taste buds adjusted with cutting on salt.
This will not happen in one day or in one go, it takes time, it can take some time or even more. But be patient and always try because it is your effort that brings about change. In the beginning try to keep your food in a balanced manner. Whatever you add, it should contain only half amount of salt to your regular amount.
Try to take green veggies as a salad some fruits with herbs.
Target to half the amount of sodium intake or stomach fullness from salad once a day or once daily without consuming salt. Try to learn first balance not to run before perfection
“It’s a practice that makes difference and perfection comes from practice”.
