Garamaic or sodium has many benefits for the body. Tebut if too much, saltcan cause health problems. Therefore, it is important to adopt a low diet salt safe so that rate sodaium in the body is not too low.
Salt intake that is too high is at risk of causing hypertension, which can then lead to heart problems and stroke. By running a low-salt diet, you can reduce the risk of these diseases. However, lack of salt 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 about 1-2 grams.
To keep salt levels in your body under control, you can apply the following safe low-salt diet tips:
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 on the packaging of the food or drink you buy. Usually low-salt products have a sodium amount 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 spices and sauces
Choose dry spices that have not been added salt as seasonings. To reduce the use of salt, you can add other spices, such as pepper, lemon juice, coriander, ginger, leaves thyme, oregano, or mustard dry, 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 one without salt.
5. Avoid consumsi high salt food
Avoid foods with a high salt content, such as cheese, smoked meats, processed meats, mayonnaise, ketchup, anchovies, and cereals. In addition, some types of bread, pasta sauce, pizza, prepared foods, 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. However, if you have certain conditions or diseases, consult your doctor first before starting any diet, including a low-salt diet.