“Good things come in small packages” is a commonly used reminder to not overlook something that may be small in size. But despite its good taste in a small package, salt should remain overlooked when it comes to mealtime, simply because of its high levels of sodium.
Watch out, if you are consuming too much salt than necessary, your kidneys maybe at risk. Excess sodium in your diet damages the functionality of the kidneys and wreaks havoc in your body. Apart from this, you may also be subject to high blood pressure, which isn’t a very good sign either.
Although salt is THE taste maker in all kitchens, its usage must be limited. Sometimes you may not even notice that you are consuming excessive salt, but you may be doing it all the same, without your knowledge. Here is a list of 10 easy ways to cut down on salt:
Pass up processed food.
You have no idea, how much salt that jarred you eat daily contains. Especially it is the frozen food, which contains almost one-third of your daily quota. Therefore, choose your processed food with a lot of care.
Beware of dressings and sauces
If you think a little bit of dressing and sauce won’t add much salt to your intake, then think again. Always prefer to take sauce on the side, rather than owning the entire bottle.
Use less salt to cook
There are other close alternatives to salt, as the tastemaker, Herbs and spices. Decrease the amount of salt you use for cooking, instead replace it with herbs and spices to make it tasty.
Choose food with potassium
Potassium outdoes the effect of sodium and helps with the blood pressure.
Avoid vitamin supplements and pain killers
Well the vitamin supplements and pain killer pills that you pop, may not exactly have direct side effects, but they contain I g salt per pill. So the next time before you take one, just pause for a moment to rethink.
Shop for low salt foods
Compare the nutrition labels of the food you intend to buy at the grocery shop and do the math. Example: Prefer reduced salt, unsmoked bacon, tinned vegetables without added salt etc.
Forgo fast food
It may be available easily, quickly and also for less money. But you pay in terms of calories, fat and salt. Pizzas, burgers, tinned wafers, Mc Donald’s are a few you may want to avoid.
Limit the amount you pour from the salt shaker
Stop reaching to the salt shaker, even before you have reached your plate. Try and taste the food once before, instead of topping it with a shower of salt. And practice the habit of sprinkling salt on a spoon, instead of directly adding to the plate.
Go for dry fruit snacks
Dry fruits are a boon to those trying to cut on salt. They have no sodium content and are equally delicious. So the next time you see a dry fruit snack, go ahead and pick one.
Cut back on condiments
Always dress your sandwiches and burgers yourselves, thereby controlling or avoiding those condiments high on sodium. Choose mustard, balsamic vinegar, pickle relish, horseradish.