If you have read about salt facts, you should know that too much salts in food can cause high blood pressure, heart disease and stroke. The following tips can help you in reducing it.
You do not have to add salt to your food to eat a lot of it. About 75% of the salts we eat is in everyday foods such as bread, breakfast cereals and ready-to-eat meals.
Remember, whether you eat at home, cook or eat outside, do not add salt to your food automatically, taste it first. Many people add salt as a result of getting used to it, but it is often unnecessary and your meal will taste well without it.
Shop for low salt foods.
When shopping for food, you can take steps to reduce salt intake:
Compare label feedings on food wrappers when buying daily goods. You can already minimize salt intake by checking labels, choosing pizza, tomato sauce or low-salt breakfast cereals. Try choosing one type of food a week to check and swap when you shop to buy food.
Canned meat and fish can contain a high proportion of salt, so try to reduce their intake.
Buy canned vegetables without added salt. Do the same with canned pulses.
Be aware of salt content in sauces and pasta. Tomato sauces are often less salty than cheese sauces or those containing olives, meat, or meat.
For healthy snacks, choose fruits or vegetables such as carrots or celery market. If you eat potato chips or biscuits, check the labels and choose a few salts.
Reduce soy sauce, mustard, pickles, mayonnaise and other sauces, as they can all be high in salt.
Cooking with small amounts of salt.
Many people add salt to food when cooking. But there are plenty of ways to add flavor to your food without using salt. Check these salt alternatives:
Use black pepper and spices instead of salt. Try it on pasta, egg mixture, pizza, fish and soups.
Add fresh herbs and spices to pasta, vegetable and meat dishes. Try garlic, ginger, chili and lemon in fast-fried food.
Make your gravy and meat sauce instead of using cubes or small pieces, or look for a few salt products.
Try baking or cooking vegetables such as red peppers, tomatoes, zucchini, fennel, white carrots and pumpkins to show off their taste.
Make sauces using tomatoes and ripe garlic with a taste.
Eating Out: the tips.
If you eat in a restaurant, coffee shop or order ready meals. You can still eat less salty food by choosing smart options from low-salty foods.
Pizza: Choose a vegetable or chicken pizza instead of pepperoni, bacon or extra cheese.
Noodle dishes: Choose one with tomato sauce with vegetables or chicken instead of bacon, cheese or sausage.
Burgers: avoid the layer that can be high salt, such as bacon, cheese and barbecue sauce, and choose the salad instead.
Chinese or Indian Meals: Choose plain rice. It is less salty than a rice dish with spices or rice and fried eggs.
Sandwiches: Instead of meat or cheddar cheese, choose entrees such as chicken, eggs, mozzarella, or vegetables such as avocados or roasted peppers. Try a low fat salad and mayonnaise instead of pickles or mustard, which are usually high in salt.
Breakfast: Instead of a full English breakfast, choose boiled eggs with toast, mushrooms and grilled tomatoes. If you have meat, choose bacon or sausage but not both.
Power: Order spice sauce or sauces on the side, so you can handle what you need. Some broth and sauces can be high in salts and fats.