Monday, April 22 2019
Healthy Living

Make Life Healthier with a Low Salt Diet

One of the main ingredients of salt is sodium. In moderate amounts, sodium serves to maintain fluid balance in the body. But if it's excessive, sodium consumption can endanger your health.

Because the consumption of excess sodium can trigger a rise in blood pressure. These conditions can increase your risk of being exposed to diseases such as stroke and heart disease.

Therefore, so you can avoid the adverse effects of sodium consumption, a low-salt diet can be the solution. You can start this diet by first understanding how much salt is recommended.

Recommended Salt Consumption Amount

A diet low in salt doesn't mean you can't add it to your food at all. You only need to follow the recommended amount of salt per day.

For adults, it is recommended that salt consumption per day be limited to a maximum of 6 grams or about 1 teaspoon per day. In 6 grams of salt, it contains at least 2.4 grams of sodium.

Whereas in children, recommendations on the amount of salt consumption may differ depending on age. Here's the explanation:

In children aged 1 3 years, consumption of salt is enough 2 grams (0.8 grams of sodium) per day

In children aged 4 6 years, 3 grams (1.2 grams of sodium) per day

In children aged 7 10 years, 5 grams (2 grams of sodium) per day, and

In children aged 11 years and above, enough to consume 6 grams (2.4 grams of sodium) per day

Then in infants, salt consumption must be more restricted, which is below 1 gram per day. This is because the baby's kidneys have not been formed perfectly to process it.

Tips for Reducing Salt Consumption

Changing consumption patterns that you are accustomed to running is certainly not an easy thing. However, in order to maintain health, it doesn't hurt you to follow the tips to reduce the following salt consumption:

1. Change the way you cook

When cooking, try reducing the amount of salt used. You can do this by replacing salt with other ingredients such as spices, lemons, garlic, or ginger to add flavor to the food.

In addition, you can also use black pepper as a flavor enhancer. You have to remember that when cooking, taste first and do not immediately add salt to your cooking.

Many people add salt to the cuisine because of habits. In fact, this is not necessarily needed and food can still taste delicious without using excess salt.

2. Choose Low Sodium Foods

There are many low-sodium foods that you can choose when you go on this diet, one of which is vegetables. The best way to enjoy vegetables is to eat them naturally like a salad.

It's just that you need to pay attention to the list of salad dressing ingredients chosen, because it might still use a lot of salt. Similarly, if you choose canned vegetables, pay attention to the composition on the packaging.

Apart from vegetables, foods such as fruit, potatoes, yogurt, nuts and seeds are also low in sodium. But don't forget, you must still pay attention to how to consume it to avoid using excess salt.

3. Avoid Foods High in Sodium

You can also reduce your daily salt intake by avoiding food as follows:

  • Foods that go through many processing stages such as smoked meat and sausages
  • Foods that are used as pickles and salted fish
  • Cheese
  • Bottled sauces such as soy sauce, English soy sauce, and tomato sauce
  • Packaged foods such as chips and biscuits

Tips for doing a low salt diet above can be made into consideration so that you are more confident in carrying it out. This healthy consumption pattern will certainly also benefit if accompanied by regular exercise.

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