It may be because you want to eat healthier, or that the doctor has forbidden you to consume salt. You may have high blood pressure or fluid retention. In all these cases, you should not worry, since there are different alternatives that replace sodium when preparing food. Know how to season foods to leave the salt in the following article.
The sodium content in food
Sodium is responsible for controlling water levels in the body, so that if we consume a lot, it causes less fluid to be removed at the kidney level and this fluid can accumulate in different areas, such as the ankles. An adult needs 400 mg of salt in total to be balanced. Thus, The excess of sodium in our food (not only the salt you put into the food, but also the salt that is included in it) increases blood pressure by increasing blood volume.
People who have problems hypertension They should put salt aside in the food or else reduce their consumption. Baked goods (cookies, breads), products with many preservatives (canned, cold meats, sausages) or preheads (concentrated broths, instant soups and sauces) are the ones that give the most amount of salt to the body. The good news is that you can get versions without salt or with reduced sodium, if you want to consume them.
How to reduce salt intake
If you are already used to eating a lot of salt and you throw it away without realizing it when preparing the meal or eating, it may be a little harder to leave it overnight. In addition, it will be difficult to feel the true flavor to the dishes.
But you need to remember that reducing salt intake can avoid many problems and diseases. The interesting thing is that the taste for salt is acquired with habits, and therefore, can also be reduced and even eliminated or changed by other options. As you decrease the amount of salt, the preference for saltiness will also decrease.
Pay attention to some tips to reduce sodium intake:
- Eat fresh foods with little sodium intake.
- Reduce the use of salt when preparing food.
- Better that each diner adds the amount of salt he wants individually.
- Do not take the salt shaker to the table to avoid temptation.
- Season with aromatic herbs and spices.
- Cook the steamed foods without adding salt.
- Read the labels of prepared foods you buy.
- Prefers sea salt or Himalayan salt (pink).
- When you boil pasta, for example, do not add coarse salt.
- It is preferable to season at the beginning of cooking, So that with a small amount it becomes saltier.
Alternatives to stop using salt
Ground black pepper
Do not buy the one that is processed and bagged. It is better to buy the beans and then, with a grinder, season the food. Pay attention to the amounts as they can be somewhat strong. The aroma and taste will be delicious and best of all you will not want to put salt.
You must be careful because some brands of salsa soy They are salty It is a good way to stop consuming sodium. It serves to season many foods over rice or pasta. And also, you can place it on the table so that each guest can use the necessary amount. A few drops or a small trickle will suffice, because it will change the flavor enough.
Do not confuse with the onion salt, a completely different product. The powdered onion can be bought in several markets or until you can do it yourself. There is a onion And let it dry or cut into squares. Be very careful because it is a very concentrated product.
It is not suitable for all types of food and preparations since the acidic taste lemon He does not like everyone and does not look good with any food. The juice will bring an exotic flavor to your meals. It serves to season several dishes, especially with fresh foods, for example, salads. Also for fish or chicken.
You have to cut some cloves of garlic and then roast them or in the oven or on the plate. You can also chop them and leave them in a ready-to-use jar. The idea is to remove the moisture to last longer. The salty flavor of the garlic will not make you need to put extra salt.
Try to buy those that have no added salt. It is ideal to give different flavor to your meals. In addition, having oil in its composition, is perfect for salads. Add lemon juice and olive oil And forget the salt.
Instead of salting your meals, try a little mustard. If you want you can buy the seeds or buy the prepared mustard, some with herbs or spices.
Condiments and herbs
The listing is really very extensive. Some of the options available for salt substitute are saffron, cinnamon, clove, curry, ginger, nutmeg, basil, anise, cilantro, dill, tarragon, fennel, mint , Oregano, parsley, rosemary, sage and thyme. You can make a multipurpose recipe by mixing oregano powder, coriander leaves, paprika powder, bay leaves and onion powder. You can use it in any preparation.