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8 steps to reduce Salt in food! Health Boon!


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  1. #1
    deepa bala's Avatar
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    8 steps to reduce Salt in food! Health Boon!

    Are you trying to cut down on salt? It isn't the easiest thing to do if you are used to adding salt to everything to enhance the flavour. And the fact that many foods come pre-salted often doesn't help. This article sets forth some ways in which you can start your journey to a less salty cuisine and a healthier you




    Steps:

    1. Understand the dangers of using too much salt. Salt has been linked to hypertension and increased blood pressure. Increased blood pressure is a cause of heart disease and premature death.[2] Too much salt can also exacerbate or contribute to diabetes, cataracts, kidney disease, osteoporosis and stomach cancer. Salt also increases the opportunities for swelling and water retention

    2.Learn to taste your food. Always try your food before adding salt. If you are the type who habitually salts your food, reach for the fork before you reach for the salt and relearn to appreciate the flavour of food without salt. You will soon realize how salt often masks the true and delicious flavours of food. Appreciate the basics. A slice of wheat bread, even unbuttered, has a grainy taste to it, but it may also be slightly sweet.

    3.Cut back. There are several key ways to cut back on salt usage - in your home cooking, at the table and when out dining or eating takeouts. Apply salt sparingly. Some foods, such as soup, really do taste better with a bit of salt. If you are trying for less salt rather than for no salt, and a food could benefit from a bit more flavor, sprinkle a little salt into your cupped hand. This allows you to look at the quantity before adding it to your food. Here are various ways in which salt can be cut back in your diet:

    In the kitchen - stop adding salt to your cooking unless it is absolutely necessary. Halve the amounts that recipes suggest and keep halving. Add seasonings in place of salt.
    At the home table - don't reach for the salt shaker. When reducing, shake only once rather than going completely cold turkey and gradually wean yourself off this habit. Beware of condiments - many sauces and other toppings contain high amounts of salt.


    Order the salad or baked potato, instead.Eating out - ask for the salt to be left off chips/fries and other fast foods. Avoid foods you know are salty. Pretzels, pickles, crackers, potato chips, and French fries all get their flavour from generous helpings of salt.

    Grocery shopping - Learn to read nutrition labels. In particular, look at the amount of sodium in what you eat. You can also read the ingredients, but that will only tell you whether there is salt in the food, not how much

    Be wary of processed and prepared foods, especially those that bill themselves as being low in fat. Often, they try to make up for lost flavour with extra salt. Read the labels and prefer low sodium and "no added salt" alternatives over salted varieties. Salt content can add up in a frighteningly short time when you combine various products; worse still, salt lurks in unsuspecting places, including in many sweet foods, bread, cheese, cereals and even beer and café beverages.[4] Eat less processed foods and you greatly reduce the chances of ingesting too much hidden salt.

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  2. #2
    deepa bala's Avatar
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    Re: 8 steps to reduce Salt in food! Health Boon!

    Substitute. There is a range of delicious alternatives to salt that you can add into your diet to help you move away from salt. These include:


    Herbs - fresh and dried
    Spices - good, fresh and in-date
    Lemon, lime juice - freshly squeezed is best
    Garlic - freshly pressed
    Fresh vegetables and meat - ensure that you buy the freshest and consume quickly while the flavours are still excellent; make sure to store produce well also to retain the flavours longest.
    Vegetable salt - when trying to cut down, replacing with vegetable salt may help you to make the shift across to using less salt.
    Oregano, lemon juice, and pepper - can do wonderful things for chicken and other meat.
    Heat it up - chilli powder, hot sauce, or salsa can all add a bit of zing.
    Snack on veggies - veggies make great snacking substitutes, for example carrots and hummus in place of chips or pretzels

    5.Don't start. If you know you can't eat just one potato chip or other salty food, don't eat even the first one. Better yet, don't buy the bag of chips in the first place. You make more of your eating decisions in the grocery store than you suppose, so choose something healthier. If you do have a few of something salty and need to stop, eat a bit of something else with a neutral flavor. Drink some water or have a bite of veggies or plain crackers or bread.

    Look for alternatives. It isn't a barren landscape when you cut down on salt. Many items are unsalted or low-salt. Chips, butter, canned broth, and canned soup are all offered in low- or no-salt versions

    Share your unsalted lifestyle. Encourage others in your life to eat less salt. Stop leaving the salt shaker on the table. Serve unsalted snacks, nuts and chips for parties. Tell people why you are reducing salt in your diet, especially stressing the health benefits of doing so.

    Do something else with your salt. Look at the related articles below and discover the other wonderful things you can still use salt for and treat your body at the same time! Bath salts, body scrubs, cleaners and magic tricks are just some of the ways that you can make good use of salt around the house

    Source: Times

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  3. #3
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    Re: 8 steps to reduce Salt in food! Health Boon!

    I am aware of some of the steps described here but got to know some more. So, all the thanks to you!

    Nishahameetha and deepa bala like this.
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