How to reduce salt in our diet every day

Sodium is a mineral produced by ourselves really highlighted. We need sodium to live and it helps us in multiple functions: hydration of all our cells, maintenance of balance between the various liquids of our body and maintenance of acid-base balance.

We also find foods rich in sodium that give us the functions we need for the body to function properly.

Now, when our consumption of sodium is excessive then we can have important problems, such as those related to the heart, high blood pressure, diabetes and many more. The best way to enjoy good health is not to consume so much salt.

Tips to reduce salt in our diet

There are many ways and actions we can do to reduce the salt in our daily diet. We show you some of the most outstanding.

Less salt to season

Since many foods already have salt, it is counterproductive to salt them again. With it we do nothing but increase the sodium in our blood being quite harmful.

Do not cook food with salt

To the thread of the previous section, it is not necessary to cook the foods with salt. For example, you can use another kind of condiments or spices with little sodium and that provide many benefits for our health.

Out of processed foods

Processed and ultra-processed foods usually carry a large amount of added gauze, sugar and salt. Therefore, they should be removed from our daily diet.

At most, we will take for example salty snacks very occasionally, and even occasionally when there is a party or family gathering. This can also apply to frozen and prepared dishes, with many added salty additives.

Eliminate smoked or salted fish

It also happens with this type of fish. Although blue and white fish can be eaten several times during the week, it is better not to have smoked and salted fish in the diet. They contribute fats and are not favorable.

Beware of the different types of cheeses

The fat and cured cheese, although it is very good, has a high salt content. It is better that we reduce their consumption and replace it with low salt cheeses, fresh and tender, which we can also put on toast, in sandwiches or as a dessert.

Read product labels

While many people do not, we recommend reading carefully the label of the food products we buy. There he specifies the calories, proteins and salt content they carry.

Consult our nutritionist

Many times we can not be sure which foods are more sodium-rich than others. In this case, we will pay attention to the professionals. It is best to ask the nutritionist or the doctor about these issues, and they will tell us what we should eat. As each person is different, we will make a plan tailored and adapted to our problems and constitution.

Salt substitutes

In the same way that there are foods that substitute traditional sugar for another of better composition for health and with more benefits, we can also substitute foods rich in salt and conventional table salt, very rich in sodium.

A healthy lifestyle

It is no secret that if we opt for a healthy lifestyle, then we will win and reduce the salt we eat. Well the great part of healthy foods are low in sodium.

Sodium-rich foods

We have already seen some of the foods rich in sodium, such as processed meats and sausages; certain sauces; bread, with 276 milligrams of sodium; soy sauce, whose spoonful contains 1,000 milligrams of sodium; In addition to others such as canned, cereals or fast food.

While we can distinguish between foods high in the mineral sodium, which are those that have 400 mg or more, foods low in sodium, with a maximum of 80 mg per serving; and sodium-free foods, which have 5 mg or less per serving. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesHypertension

Mayo Clinic Minute: How to reduce salt in your diet (July 2022)