For centuries, salt has been an important part of the diet because sodium is needed to regulate fluid levels in the body and other physiological processes.
Since ancient times, salt has been used to preserve foods such as meat and fish. In addition, salt has also gained great importance as a food flavor enhancer.
Because salt is often hidden in the foods we buy, it can be difficult to know how much salt you're eating or how to reduce it.
How does salt affect our health?
Excessive salt intake can lead to serious health problems related to hypertension and cardiovascular disease. Salt causes your body to retain water. If you eat too much, the extra water in your blood means extra pressure on the walls of your blood vessels, which raises your blood pressure.
In addition, increasing the amount of salt consumed can lead to fluid retention in the body, which can contribute to the development of edema and other kidney problems.
Because of this, the World Health Organization recommends reducing salt intake, as 2.5 million deaths could be prevented with adequate salt intake.
Most people consume too much salt—an average of 9-12 grams per day, or about twice the recommended maximum intake. WHO recommends that adults consume less than 5 g (a little less than a teaspoon) of salt per day.
How to reduce salt intake
There are a variety of salt substitutes that can be used to improve the taste of food, as well as to reduce the amount of sodium consumed, which is beneficial for human health.
There are several useful salt substitutes that can be used in food:
Onion and garlic
Onions and garlic contain natural flavor enhancers, so they can be used in place of salt to brighten the flavor. In particular, onions and garlic can be used to make sauces, soups, stews and many other dishes to improve their taste.
Mustard
It can be added to sauces and dressings to add flavor to food without salt, but remember that depending on the type of mustard you buy, it can also be high in sodium.
Choose mustard varieties such as plain yellow mustard or low-sodium types that contain only about 55 mg per teaspoon, and stick to small amounts.
Himalayan salt
A natural salt substitute that contains more minerals than regular table salt.
It gets its pink color from the iron oxide mineral found in the rock. Himalayan pink salt has less sodium than regular table salt, so it can be a good substitute for people trying to watch their sodium intake.
Lemon juice
Adding lemon juice to food can help enhance its flavor and replace sodium.
As a special member of the citrus family, lemon impresses with both sweet and sour notes. In addition to adding its own distinctive flavor, the acidity of the lemon juice and zest enhances the other flavors of the dish.
Vinegar
Adding vinegar to food can also help enhance its flavor and replace sodium. A 1-tablespoon serving of distilled vinegar contains only a small amount of sodium.
Red wine vinegar and cider contain about 1 milligram of sodium per tablespoon, while balsamic vinegar contains 4 milligrams of sodium in each tablespoon. These foods can be defined as sodium-free because they contain less than 5 milligrams of sodium per serving.
Spices
Using spices like garlic, basil, rosemary, thyme and others can add a lot of flavor and aroma to food without adding salt.
Increasing the amount of fresh vegetables and fruits
This can help reduce salt intake because fresh foods contain natural flavor and nutrients. These foods generally contain less salt than processed foods, the more processing, the more likely that salt will be added along the way.
These salt substitutes can be useful in reducing the amount of salt consumed, which can have a positive effect on human health. However, it is important to consult a doctor or nutritionist before using any salt substitutes.
This article contains general information of a reference nature and should not be considered as an alternative to the recommendations of a doctor. If you are concerned about your health, consult your doctor.
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