Cooking tips for low Sodium diet

Because of stressful life, sedentary lifestyle and unhealthy eating habits more and more instances of young people suffering from high blood pressure. High blood pressure seems to set in at young age which is a matter of grave concern these days. And this high blood pressure problem can increase the risk of getting heart diseases like congestive heart failure, heart attacks, stroke, and kidney failure too.


BLOOD PRESSURE CHECK (Photo credit: Morning Calm News)

Excess sodium and salt consumption is one of the main reasons for high blood pressure. And to lower blood pressure doctor, dietician suggests to have low sodium diet. Using less salt or no salt in food sounds difficult and unpalatable. Salt is the richest source of sodium and unfortunately we all find it very difficult to enjoy food without salt. But you will be surprised to know that it is not like that. Making small changes in your regular cooking will definitely reduces salt intake and make the food palatable too.

Here are some easy cooking tips to cut down on salt intake:

  • Add natural flavors to the food:  Using natural flavors while cooking like using lemon, tomatoes, tamarind, curd, fruits helps to improve taste of the food without even adding salt.
  • The great option to cut down on salt is to measure the amount of salt you add to food to ensure your intake is within prescribed amount or not. Make small packets of required amount of salt daily and use that packet throughout the day.
  • Add salt after you cook your food; do not add it while cooking.
  • Make sure you always read food labels before buying any food item, as many foods contains salt in it.
  • Try out some different flavors by adding spices, garlic, onion, cardamom, cinnamon to the food. It will definitely improve taste of the food.
  • Keep salt out of your vision to avoid temptation of sprinkling salt on food at table.
  • Make sure you do not add salt while cooking in food like to chapatti dough, rice, salads.
  • Avoid using foods with preservative. Preservatives are hidden sources of salt, which contains more amount of sodium in it. So, try to avoid using preservatives like ketchups, sauces, pickles, dressings, soy sauce to salt free cooking.
  • All processed and bakery products like noodles, pasta, bread, biscuits, cakes, chips, papad, canned food contains MSG (Mono Sodium Glutamate) in it. So avoid these foods in your daily cooking and diet too.
  • Use variety of food textures and colors by adding more fruits and veggies. Adding variety of textures and color make your meal more appealing.

Try to follow all these easy cooking tips to cut down on your salt intake. Always Remember, controlling blood pressure is a matter of making the healthy lifestyle and dietary modifications. So, control the temptation of adding extra salt to your food and get your BP down!

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