These healthy flavouring options can help reduce salt intake

“Too much sodium in the diet can lead to sudden high blood pressure or heart disease and even stroke. It can also lead loss of calcium. Water retention can be caused by excess sodium intake kidneys Our bodies must maintain a certain sodium to water ratio. To compensate for extra sodium, they retain more water. This is the reason that we feel bloated or puffy after eating a meal with more sodium content than usual,” informed Sonia Bakshi, nutritionist and founder DtF.

According to the World Health Organization (WHO), higher consumption of sodium (>2 grams/day, equivalent to 5 g salt/day) and insufficient potassium intake (less than 3.5 grams/day) contribute to high blood pressure and increase the risk of Heart disease stroke. Our bodies get sodium from various foods. It is best to reduce salt intake to prevent certain health conditions.

“The salt that we consume should be iodised or ‘fortified’ with iodine which is essential for healthy brain development in the fetus and young child and optimizing people’s mental function in general,” WHO added.

Lovneet, a nutritionist, posted some suggestions to Instagram for salt alternatives that would add flavour and texture to food, without increasing the amount of salt. sodium Our bodies contain various levels.

“Going overboard with salt affects more than just your taste buds and can lead to a host of serious health problems since salt is the #1 culprit of Bloat and water retention besides being a major contributor to high blood pressure,” the nutritionist captioned her post.

Lovneet suggested the following alternatives to salt:

Lemon juice or zestLemon juice, or its zest, is a great salt substitute. Lemon juice, as a source acid, can be used to enhance the flavors of dishes by acting in the same way as salt. Actually, lemon zest It gives citrus an even stronger flavor.

Garlic: Most of garlic’s healthy properties are due to a compound called allicin, which is also responsible its distinct smell. Garlic It has been shown to significantly lower blood pressure in hypertensives. Garlic enhances flavor without adding sodium.

Ground black pepper: Its subtle heat and strong flavor make it versatile and can enhance almost any dish.  Also, black pepper can cause some food allergies. inflammation This is associated with chronic diseases such as heart disease and cancer.

Dill: Dill has a distinctive lemony-sweet and slightly bitter flavor. Flavonoids like those in dill can help protect your heart health. Antioxidant and anti-inflammatory properties. “Dill being high in potassium, helps keep blood pressure under control,” added Sonia.

Mango powder (amchur): Mango powder, also called amchur, contains antioxidants. It is a great option to salt. You can add amchur powder to soups and chutneys as well as curries and dals. “Amchoor or mango powder is an awesome alternative to salt. It gives exactly the same flavor as salt, but without the side effects of salt,” informed Sonia.

“After eating a high sodium meal, try to have low salt in the next meal or eat potassium rich foods such as legumes, nuts, fruits, and vegetables,” suggested Sonia.

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