Salt or sodium has many benefits for the body. But if it's too much, salt can cause health problems. Therefore, it is important to adopt a low-salt diet that is safe so that sodium levels in the body are not too low.
Salt intake that is too high risks causing hypertension, which can then lead to heart problems and strokes. By implementing a low salt diet, you can reduce the risk of these various diseases. However, salt deficiency is also not good. That is why, a low salt diet needs to be done properly.
Various Low Salt Diet Tips
The maximum amount of sodium intake for adults, is 2.4 grams per day. This amount is equivalent to one teaspoon of salt. Whereas in children aged 4-10 years, the maximum amount of sodium intake per day is around 1-2 grams.
In order to keep the salt levels in your body under control, the following safe low salt diet tips you can apply:
1. Increase consumption of vegetables and fruit
You can increase the consumption of vegetables and fruits with low sodium content, such as tomatoes, carrots, spinach, broccoli, celery, lettuce, onions, apples, oranges, limes, and bananas.
2. Choose low-salt food and beverage products
When buying food or drinks, choose products that are low in salt. You can see the sodium content in the packaging of food or drinks that you buy. Usually low-salt products have an amount of sodium under 140 mg per serving. If you eat at a restaurant, you can ask to reduce the amount of salt.
3. Limit the use of herbs and sauces
Choose dried spices that have not been given additional salt as a spice in cooking. To reduce the use of salt, you can add other seasonings, such as pepper, lemon juice, coriander, ginger, thyme leaves, oregano, or dried mustard, to add flavor to the dish.
4. Reduce the use of salt when cooking
From now on, reduce the use of salt when cooking, you can measure the salt as needed, a maximum of one teaspoon. Avoid adding salt when cooking rice or boiling pasta. If you want to use butter, choose the one without salt.
5. Avoid consumption of foods high in salt
Avoid foods with high salt content, such as cheese, smoked meats, processed meats, mayonnaise, tomato sauce, salted fish, and cereals. In addition, some types of bread, pasta sauce, pizza, fast food, sandwiches, sausages, and packaged chips also contain a lot of salt.
Some of the ways above can be done when you want to try a safe low salt diet. But if you have certain conditions or diseases, consult your doctor before going on any diet, including low-salt diets.