Salt - keep it low guys

Throughout the world a reduction in salt intake is recommended for people who have high blood pressure. Low salt intake is also recommended in many types of kidney diseases and sometimes for pregnant women who have edema (toxemia). High blood pressure increases the risk of stroke and heart attack.

Studies over the years, have shown that people have adapted and can remain healthy on sodium intakes of 200 mg. or even less. But with the advent of fast foods, convenience foods and processed foods, there has been an increasing trend in the salt consumption of people. The average consumption of sodium today amounts to about 8-15 gm. of salt (sodium chloride).

Apart from restricting the salt intake, the dietary potassium intake should also be increased as this will help in regulating blood pressure. Potassium is present mainly in fruits and vegetables. Including more fruits and vegetables helps to reduce the sodium intake and at the same time decreases the amount of saturated fat in the diet as well increases the fibre content.

Some tips to reduce Sodium intake:

  1. Do not use common salt while cooking and also at the table. Use salt substitutes such as Lo-salt or K-salt.
  2. Use onions, garlic, chillies, herbs etc to make food tasty.
  3. Use fresh herbs such as coriander leaves, curry leaves, mint etc to add flavour to a salt free dish.
  4. Avoid use of curry powders, flavour enhancers like monosodium glutamate and processed sauces, chutneys, pickles, preserved foods containing salt, papads, cheese, salted butter.
  5. Do not use soda while cooking. Limit your intake of baked foods e.g. biscuits, cakes, doughnuts, nankhatai
  6. Avoid organ meats like liver, kidney, brain etc.
  7. Avoid processed foods, canned foods, salted nuts etc

Compilation: Rajiv Anand
The information provided by - health is not intended to replace the medical advice of your nutrionist, dietician or health-care provider. Please consult your health-care provider for advice about a specific medical condition