Salt helps to enhance the taste of a dish, which is why without a pinch of salt, food looks extremely tasteless and bland. However, an excess of salt in our diet can lead to various health problems which, if left unchecked for a long period of time, can lead to this condition. high blood pressure,
“Too much sodium in the diet can lead to sudden high blood pressure or heart disease and even stroke. It can also lead to calcium deficiency. An overdose of sodium can result in water retention as our kidney Our body needs to maintain a specific sodium to water ratio. Therefore, they retain excess water to compensate for the extra sodium consumed. This is the reason why we feel bloated or bloated after eating food with higher sodium content than usual,” explains Sonia Bakshi, nutritionist and founder DTF.
According to the World Health Organization (WHO), high sodium intake (> 2 g/day, equivalent to 5 g salt/day) and inadequate potassium intake (less than 3.5 g/day) contribute to hypertension and increase the risk of hypertension. Increases. of heart disease and trauma. As we know, our body gets sodium from salt which we consume through various foods, so it is wise to reduce salt intake which can help us to avoid certain health conditions in future.
“The salt we eat must be iodized or ‘fortified’ with iodine which is essential for healthy brain development in the fetus and young child and for optimizing the mental function of people in general,” the WHO said.
As such, nutritionist, Lavneet Batra suggested some salt substitutes on Instagram that can add flavor to food without adding to it. sodium level in our body.
“Going overboard with salt overwhelms your taste buds and can lead to a number of serious health problems because salt is the #1 culprit. bloat And water retention apart from being a major contributor to high blood pressure,” the nutritionist captioned her post.
Lavneet listed the following salt substitutes:
lemon juice or zestLemon juice or its juice is an excellent alternative to salt. As a source of acid, lemon juice acts similar to salt by bringing out the flavor of a dish. really, lemon peel Contributes an even more powerful citrus flavor.
garlicMost of garlic’s healthy properties are due to a compound called allicin, which is also responsible for its distinctive odor. garlic Known to cause significant reduction in blood pressure in people with high blood pressure. Garlic enhances the flavor without increasing the sodium content.
Pc hooey pepper: With its subtle heat and strong flavor, it is versatile and can enhance the flavor of almost any dish. Also, black pepper can decrease inflammation Which is linked to chronic diseases like heart disease and cancer.
heartDill: Dill has a distinctive lemon-sweet and slightly bitter taste. Flavonoids, such as those found in dill, have been shown to protect heart health due to their properties. Antioxidants and anti-inflammatory properties. “Being high in potassium, it helps in keeping blood pressure under control,” Sonia said.
Mango Powder (Amchur)Mango powder, also known as amchur, is a spice that is packed with antioxidants and is a great salt substitute. Amchur powder is versatile and can be added to soups, chutneys, curries, lentils, etc. “Amchur or mango powder is a great alternative to salt. It tastes exactly like salt, but without the side effects of salt,” said Sonia.
“After eating a high-sodium meal, try to have less salt at the next meal or eat more potassium-rich foods such as legumes, nuts, fruits and vegetables,” suggests Sonia.
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