ways to reduce salt in your diet

Ways to Reduce Salt in Your Diet

Introduction

Everyone is familiar with salt and its taste. But not everyone is aware of the amount of intake required in one's body. Most people think that consuming too much salt (sodium) is terrible for our health. It is true, but it also depends on the individual's age.

Generally, people get concerned about their salt intake in their old age. However, they are not aware that salt intake in childhood influences blood pressure in later life. So one should be concerned for oneself and the next generation to reduce salt in their diet.

How much is regular salt intake required?

Generally, nobody is bothered about the limits. The regular salt intake goes beyond these limits, especially for younger ones. As a result, their BP often shoots up, and their heart grows weaker. So, one should try to keep updated with regular salt intake limits.

As per the Dietary Guidelines for Americans:

The limit of regular salt (sodium) intake in adults is less than 2,300 mg/day — which means about one teaspoon of table salt.
The limit for the under 14s is even lower than the adults.

Ways to reduce salt intake

It is high time to spread awareness about the importance of little salt (sodium) intake to make one's body dweller of a healthy heart. Here are some preventive measures suggested for the same:

Replace the packed food in your trolley with fresh fruits and vegetables that you can eat as a salad without salt.

Balance your body fluids with natural juices and required water intake, not salty food.

Rinse any fruit or vegetable before eating, especially when they are coming from preservative stores. Thoroughly rinsing will help you remove the excess salt on them.

Prefer simple food other than junk or packed or fast food that takes high amounts of salt.

Use natural herbs instead of salty spices or sauces to add flavor to your food.

Always check the amount of salt in the labeling nutrients of any edible good you buy.

Conclusion

To conclude, one can easily say how important it is to reduce salt in one's diet. Though it is not a cakewalk to do yet, it is not even a hard nut to crack. It just requires some precautions and awareness.

Frequently Asked Questions (FAQs)

How much is regular salt intake required?

In adults, it is to be less than 2,300 mg/day — it means about one teaspoon of table salt and for the under 14s is even lower.

Why should one get concerned about the amount of salt consumed regularly?

It is a matter of concern because what we consume as a child affects our bodies in old age. So, the high salt intake reflects regular BP shoot-ups and heart failures at an older age.