Keep Enjoying It, Easy Ways To Reduce Salt Without Making Hambut Food

JAKARTA - Too much salt in food can have a bad impact on health, ranging from high blood pressure, risk of stroke, heart attack, osteoporosis to stomach cancer. Often we focus on salt that comes from processed foods or restaurants, but the salt that is added by yourself when cooking or while eating also plays a big role.

NHS recommends adults consume a maximum of 6 grams of salt per day, about one teaspoon. Unfortunately, many people actually consume an average of 8.4 grams per day, far exceeding the safe limit.

But reducing salt does not have to mean food is bland. According to nutritionists, there are some simple tricks that can be done.

"Reducing salt does not mean having to sacrifice taste," said Rhiannon Lambert, a nutritionist from Harley Street and author of The Science of Nutrition, quoted from the Daily Mail page.

"With some small changes when cooking and adding spices, it's easy for us to reduce salt while still enjoying delicious food," he continued.

1. Use Spices and Natural Bumbu

One way is to replace some of the salt flavors with spices, spices, and Umami-rich ingredients such as mushrooms, tomatoes, and fermented foods.

"Increase the taste with spices, spices, and rich ingredients for umami such as mushrooms, tomatoes, and fermented foods," said Dr. Federico Amati, chief nutritionist at ZOE and author of Every Body Should Know This.

"This natural umami source, including the L-glutamic amino acid, makes the food taste even more delicious even though the salt is reduced," he added.

Some spices also have additional health benefits, such as lowering blood pressure and keeping blood sugar stable.

" Spices like turmeric and jintan have health benefits because they are anti-inflammatory. Garlic can lower bad cholesterol, while cinnamon helps lower blood sugar levels," says Dr. Carrie Ruxton, dietist and co-owner of Salt St Andrews.

In addition, replacing regular salt with low sodium salt can help reduce sodium intake without loss of taste.

2. Read Food Product Label

Processed foods, including breakfast contracts and sauces, often contain hidden salt. Producers add salt to keep the taste strong after sugar regulation is implemented.

"Reading labels and choosing low-sodium versions can make a big difference," says Dr. Amati.

"Gram and sugar are often added to breakfastferred to make it better, because raw wheat or barley tastes less attractive to most people," added Dr. Ruxton.

3. Reduce Processed Vegetable Products

Alternative vegan meat or burger can be high in salt because it is processed to resemble real meat.

"Drug-based diets have many health and environmental benefits. But these products can be higher in salt to increase taste and texture. Cooking with whole ingredients such as nuts, lentils, seeds, and vegetables gives full control over taste and spices," said Lambert.

Dr. Ruxton says natural meat contains very few sodiums. Choosing meat without processed and cooking it with nuts or lots of vegetables is an option to nourish the heart.

4. Increase Rich Foods In Kalium

Kalium helps neutralize excess sodium effects.

"Kalium neutralizes sodium, so increasing potassium-rich food helps the body dispose of excess sodium," says Dr. Ruxton.

Potassium food includes fish, potatoes, bananas, spinach, dried apricot, yogurt, red beans, and tomatoes. It is recommended that half a plate is filled with vegetables and consumes at least two servings of fruit every day.

5. Pay Attention to Additional Sauce and Seasoning

Sauce, soy sauce, and additional spices can also add salt without realizing it.

"Scaps, tomato sauce, spices and broth can quickly increase salt intake. Choosing a low version of salt or measuring the dose can help maintain salt balance," said Lambert.

"Trying alternatives such as kemiskinanic vinegar, lemon, mujini, or yogurt-based dressing is another way to reduce sodium without sacrificing taste," he continued.