Reducing Salt Intake In Your Diet

There is a never-ending stream of advice with regards to how people should live a healthier lifestyle. Doctors, organizations, and the media are telling people to reduce their alcohol intake, quit smoking, eat five fruit and vegetables a day and exercise on a regular basis. Amongst this advice is to reduce salt intake in their diets. Here is an overview of the risks of high salt intake and ways of reducing salt intake to improve your health.

The Health Risks

Whilst some salt in your diet is essential.  Too much salt is linked to many illnesses and diseases including an increased risk of heart disease and stroke.  It can also cause damage to the kidneys if eaten in large quantities.  This is bad news for people who crave salt in their diets.  However, there are healthier options for people who crave salt in their diet.

How to Reduce Salt in Your Diet: 5 Ways

1. Stop Adding Extra Salt

Most dining tables are adorned with salt and pepper, and most people add at least some salt to their meal after it is served. Taking the simple step of not adding extra salt to your food at the table is the easiest way of reducing salt intake.

2. Reduced Sodium Salt– A Simple Way of Reducing Salt Intake

A kitchen essential for those who are trying to reduce their salt intake but enjoy the flavour that salt gives their food is reduced sodium salt.  Using this when preparing food or adding it to food after cooking will still give you the flavour of salt. However, it will have a less harmful effect on your body. This is the first step in cutting back on salt in your food.

3. Avoid Pre-prepared Foods

Whenever possible, avoid buying pre-prepared foods as these are often high in salt. This applies to food in packets, frozen meals, and tinned food. If you prepare your meals yourself, then you have full control over how much salt goes into the dish. If you must buy ready meals, then choose ones that have reduced salt.  This means that they still contain salt and will have the flavour, but there is a reduced amount in that product, thus making it a healthier option.  Gravy granules are also available in reduced salt varieties.  Gravy is generally a very salty product so this is a good alternative.

4. Choose Naturally Salty Ingredients

Another tip is to cook with foods with a naturally salty flavour, so you will not need to add salt to the dish.  Gammon and bacon are good options as they are naturally salty. These will flavour any food that cooks in the same pan.  You can also save the stock from a gammon joint to add to soups or gravy, giving them a meaty, salty flavour.

5. Reducing Salt Intake Using Alternative Flavours

Finally, if it is simply that you feel that food is bland without the addition of salt, then look for alternatives. There are plenty of ingredients to use in your cooking to add extra taste and flavour to your meals.  Experiment with different herbs and spices to find ones that tantalize your taste buds and use these instead.  They are a much healthier option, and you will greatly reduce the amount of salt in your diet by doing this.

Reducing Salt Intake- The Final Verdict

Eating too much salt is bad for your health, and it can contribute to multiple health conditions. Therefore, reducing salt intake is a vital step in becoming healthier. Using these five simple tips will help you to significantly reduce the amount of salt in your diet.

Article updated on 18/10/2020