Most people eat a lot more salt than what their body requires. In many cases, they do not even realize it. Though salt is a useful food additive as it improves the taste of food, excessive use of it may lead to high blood pressure, heart diseases, and accumulation of fluids in the body. What a relief! It is possible to decrease the amount of salt in your diet while still keeping your food tasty.
Below are some effective, tasty, and simple methods to cut down salt intake and yet, you can still relish your meals to the fullest.
â 1. Use Fresh Herbs and SpicesÂ
Herbs and spices are the best flavor enhancers that nature has provided. They can make any meal more delicious by adding layers, enticing smell, and liveliness, and all that without adding sodium to the dish.
Top herbs to substitute salt are:
- Basil
- Coriander (cilantro)
- Parsley
- Rosemary
- Thyme
- Dill
Top flavor, giving spices are:
- Turmeric
- Paprika
- CuminÂ
- Garlic powderÂ
- GingerÂ
- Black pepperÂ
âĄď¸ Tip: Blend herbs and spices together to create custom salt-free seasoning mixes.
â 2. Add Acid for BrightnessÂ
Acid can bring the food back to life by making it more vibrant and at the same time it fools your tongue into thinking the whole dish is salty.
Use:
- Lemon juice
- Lime juice
- Vinegar (apple cider, balsamic, white)
- Tamarind
Acid makes the flavor more intense and also it is a great flavor enhancer of the natural taste of your ingredients.
â 3. Rely on Umami â the Natural Savory TasteÂ
Umami is the âfifth taste, â which is most commonly referred to as savory or meaty. These ingredients energize the taste without the necessity of adding more salt:
- Tomatoes
- Mushrooms
- Soy sauce (low, sodium)
- Miso paste
- Nutritional yeast
- Parmesan (take)
- Roasted vegetablesÂ
âĄď¸ Tip: Roasting vegetables increases their natural umami flavor.
â 4. Use Aromatics to Build FlavorÂ
Aromatics are the basis of almost all delicious recipes.
Some very good ones are:
- Garlic
- Onion
- Ginger
- Scallions
- Celery
- Leeks
Doing this gradually brings out
â 5. Choose Low-Sodium or No-Salt ProductsÂ
There are a lot of prepackaged foods that contain high amounts of sodium without people knowing. Changing to:
- Low, sodium broths
- Unsalted nuts
- Salt, free seasoning blends
- Low, sodium soy sauce
- No, salt canned beans
âĄď¸ Reading labels should be a daily habit because sodium is a sneaky ingredient that can be
â 6. Reduce Gradually, Not All at OnceÂ
Your taste buds get used to it!
Try cutting down on salt gradually, after 2, 3 weeks your tongue will be more sensitive to the natural flavors, and food will taste just as good with less salt.
â 7. Use Healthy Fats for FlavorÂ
Healthful fats will bring richness and smoothness to the texture of the food, thus the salt will be less needed.
Why not?
- Olive oil
- Avocado
- Coconut milk
- Sesame oil (a little is enough)
Just a little good, quality olive oil on simple vegetables can make the taste of the latter to be of high
â 8. Toast Spices to Intensify TasteÂ
Dry-toast spices (like cumin, coriander seeds, mustard seeds) for 1â2 minutes before cooking.
This releases essential oils and enhances flavor without added salt.
â 9. Add Fresh Ingredients Instead of More SaltÂ
Fresh ingredients = fresh flavor.
Use:
- Chopped herbsÂ
- Lemon zestÂ
- Fresh garlicÂ
- Green chiliesÂ
- Freshly cracked pepperÂ
âĄď¸ These brighten your dish and reduce dependence on salt.
â 10. Make Your Own Sauces and DressingsÂ
Store-bought sauces can be sodium bombs. Homemade versions are healthier and tastier.
Examples:
- Fresh tomato salsaÂ
- Yogurt-based dressingsÂ
- Lemon-olive oil dressingÂ
- Homemade pestoÂ
đ Final ThoughtsÂ
Small desk exercises may look insignificant, but they are capable of a major positive impact on your posture, energy levels, and general health. The main thing is to be consistent. Use these motions as part of your everyday schedule in order to keep up with your physical condition, ease any pain, and turn your working day into one of health.
Try to imagine that your body is a person who, in fact, will be very grateful to you, even if you are staying at your desk all the time!
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