Discover 5 effective ways to reduce your salt intake

It’s very easy to get carried away salt. It’s the little pinch that can make all the difference to a dish, but it’s also one of the reasons Hypertensionthe heart disease And many other health problems. As much as you love sprinkling it on your food, it’s time to start thinking Reduce your salt intake.

You might be thinking, “Oh, I don’t eat a lot of salt. I don’t even add it to my food.” But the truth is that most of the salt consumed is It is found directly in processed and packaged foods. These sources of salt are in everything from bread to soup to cereal — yes, salt is found in sweet foods, too. And before you know it, you’ll have exceeded your daily recommended intake without adding a little. So imagine you are one of those people who can’t eat without a salt shaker next to you.

How much salt a day?

The World Health Organization (WHO) recommends a daily salt intake of no more than 5 grams, which is roughly equal to 1 teaspoon.

But if you follow those Five ways to avoid saltYou will be able to avoid all the problems that can arise from excessive salt intake. It is very simple and anyone can perform it without difficulty:

Decode food labels like a pro

When it comes to salt content in foods, labels They can be your best friend or your worst enemy. You have to learn to read it like a real specialist. Use products labeled “low salt” or “low sodium” and look at the salt content “per 100g”. Try You consume less than 120mg of salt per 100g To keep your intake under control. But beware, salt content can vary greatly between similar products, so always check labels of different brands to find the option with the least salt.

Eliminate processed foods and choose whole grains

Yes, sometimes there is nothing better than a bag of potato chips or a packet of instant noodles. But the Processed foods are high in salt It should be eaten in moderation. to choose Whole grain foods Such as fruits, vegetables, whole grains, lean proteins and dairy products. Not only are these foods low in salt, but they also contain essential nutrients that can provide many health benefits.

Beware of hidden sources of salt

Salt isn’t just found in obvious foods like potato chips and crackers. It may also be latent unexpected products such as bread, spices, and even breakfast cereals. Always check the salt content on labels and be aware of hidden sources of salt in your diet.

Get your hands dirty in the kitchen

One of the best ways to control salt intake is Cook dishes from scratch. Convenience meals, packaged foods, and fast food are known for their high salt content. When you cook at home, you can use fresh ingredients and avoid adding salt to your recipes. And instead of salt, you can use all kinds of herbs, spices and vinegar.

Keep the salt mixture away

If you are one of those people who always have a Salt shaker Next door while eating, the first thing you need to do is Keep it out of your eyes. When you start adding salt, there is no right way to measure the amount, so it’s very likely that you’re going too far. Therefore, by eating without this tool, vices that can be very harmful will be avoided.

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