Salt was once a currency, now it’s in every dish we eat. But more availability doesn’t mean more consumption is healthy.

The average adult consumes about 3,400 milligrams (mg) of sodium per day, which is far more than the recommended daily goal of 2,300 mg (Source: Harvard Health Publishing).

High sodium intake can increase blood pressure levels and have an adverse effect on arteries, heart, and blood vessels. It’s not just about hypertension and heart disease, excess salt can also impact your digestion system and bone health.

Tips to Reduce Salt Intake

Now, let’s look at some practical ways to reduce our salt intake:

1. Smart Swaps: Instead of toast, parathas, or puris for breakfast, have a bowl of poha, upma, or oatmeal prepared with just a pinch of salt. Bypass the dinner breadbasket or rotis for a serving of whole grains, such as barley, brown rice, or millets.
2. Homemade Meals: Preparing meals at home allows you to control the amount of salt you use. Try using garlic, citrus juice, or salt-free seasonings as alternatives.
3. Fresh Over Processed: Purchase fresh poultry, fish, pork, and lean meat, rather than cured, salted, smoked, and other processed meats. Fresh, unprocessed foods tend to be naturally lower in sodium compared to their processed counterparts. Additionally, you’ll avoid the preservatives and additives often found in processed foods that can harm your health.
4. Rinse Canned Foods: Canned foods often contain sodium. Giving canned goods a quick rinse before using them can help cut down on their sodium content. This simple step can remove up to 40% of the mineral.
5. Read Food Labels: Packaged foods often contain hidden sodium. Always check the nutrition facts label for sodium content. This is crucial because about 75% of the sodium we consume comes from processed foods, not the salt shaker. Aim for foods with less than 400 mg per serving for an ideal choice, and less than 140 mg for an excellent choice. Also, be mindful of serving sizes. Look for terms like 'sodium chloride', 'baking soda', and 'MSG' -these all indicate added sodium. The earlier an ingredient is on the list, the more of it the food contains.
6. Choose Low-Sodium Products: Many brands offer ‘low-sodium’ or ‘no salt added’ versions of their products.
7. Limit Fast Food and Takeout: These often have high sodium levels due to their use of processed foods. A single fast food meal can sometimes exceed the recommended daily intake.
8. Use Herbs and Spices: Enhance the flavour of your food with herbs and spices instead of white crystals. Many herbs and spices have health benefits of their own. Here’s your spice rack starter kit:
   
   • Garlic powder and onion powder: These add a savory base to almost any dish.
   • Black pepper: A classic for a reason!
   • Italian seasoning: A blend of herbs like oregano, basil, and thyme, perfect for pasta dishes and pizzas.
   • Chili powder/smoked paprika: Adds a smoky kick to meats and vegetables.
   • Citrus zest: Lemon, lime, and orange zest brighten up flavours and add a refreshing touch.
   • Fresh herbs: Experiment with fresh basil, cilantro, parsley, and rosemary for a vibrant taste.
9. Cooking Hacks: Now that you've got your ingredient knowledge on point, let's get cooking! Here are some practical tips:
   
   • Embrace marinades: Marinate meats and fish in flavourful concoctions of herbs, spices, citrus juices, and even yogurt or buttermilk.
   • The acidity helps tenderize the protein and allows the flavours to infuse without needing extra salt.
   • Roast your veggies: Roasting vegetables brings out their natural sweetness and caramelizes them for a deeper flavour. Drizzle with olive oil, toss with your favourite spices, and roast to perfection.
   • Use low-sodium broths and stocks: These can add depth to soups, stews, and sauces without the sodium overload.
   • Acid is your friend: A squeeze of lemon or lime juice can brighten flavours and add a zing that might otherwise be masked.

The Benefits of Reducing Salt Intake

Reducing your salt intake can have several health benefits:

Lower Blood Pressure and Reduced Risk of Heart Disease:

Consuming too much salt can lead to high blood pressure, also known as hypertension.

This happens because excess sodium in your diet causes your body to retain water. The extra water your body holds onto can lead to high blood pressure. This increased pressure puts a strain on vital organs like your kidneys, arteries, heart, and brain.

Over time, this strain can lead to heart disease, one of the leading causes of death worldwide. By reducing your salt intake, you can lower your blood pressure and significantly decrease your risk of developing heart disease.

Improved Kidney Function: 

Excess sodium can put a strain on your kidneys. The kidneys play a key role in balancing sodium levels in the body. When these levels are high, the kidneys excrete more sodium in the urine. But if levels are too high, they may not be able to keep up, leading to sodium buildup in your blood.

By reducing this white mineral, you can help your kidneys function better and prevent kidney disease.

Better Bone Health:

High sodium intake can cause calcium loss, that can lead to osteoporosis. When you consume too much of these white crystals, the excess sodium can cause your body to lose more calcium in your urine.

Over time, this calcium loss can lead to lower bone density, making the bones weak and more likely to break. Lowering your salt intake can help protect your bones.

Improved Energy levels and bloating: 

High salt intake can cause your body to retain water, leading to bloating. This can cause discomfort and a feeling of fullness. Reducing the intake can help your body maintain a better fluid balance, reducing bloating and its associated discomfort.

Further, you can maintain better energy levels throughout the day.

Changing habits takes time. Gradually reduce the amount of salt you add to your cooking over a few weeks. Your taste buds will adjust, and you won’t even miss the extra sodium.

Remember, it’s not about eliminating salt from our diet, but about finding a healthier balance. After all, our bodies need some sodium to function properly. So, let’s take these steps towards a healthier lifestyle together!

Remember, every small change can make a big difference to your health!

If you have more amazing tips, you can share them with me in the comments.

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