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Alternatives to eat without salt

All the alternatives to eat without salt They are necessary for people who cannot abuse this ingredient in their usual meals. Excessive consumption is the cause of various pathologies. Therefore, it is in the spotlight and nutritionists ask for the effort to modify the diet. Would you dare to leave the salt for a week? Would the food be bland? Here are some solutions to replace it. 

The consumption of salt is necessary but in the right measure. According to Spanish Agency for Food Safety and Nutrition (AESAN) this must be from five grams daily. However, the average consumption reaches ten grams in Spain.

The why of the alternatives to eat without salt

Measure the amount of salt that a person ingests is not an easy task. This is due to the different eating habits that persist over time. The taste receptors They get used to the consumption of it. Therefore, the change in salt consumption means that they readapt to the new exposure. In this way, something salty may seem to us tasteless if we are not used to it.

The best known consequence of excessive salt consumption is the appearance of Hypertension in predisposed people. Hypertension affects the 30% of the Spanish population between 27 and 65 years. It also leads to problems related to fluid retention.

Salt shaker
Salt shaker

La heart failure, liver and diseases of the kidney are examples. the rise of water retention derived from salt forces the heart, liver and kidneys to eliminate it. For this reason, a weight gain from its consumption in excess.

Alternatives to eat without salt

We are not going to despair because there is solutions. The low sodium diet It is the low salt diet. It contains between two and three grams per day (teaspoon of coffee). The first of all is not to accustom the palate of the little ones to too much salt. The smallest palates are the easiest to educate.

There are some tricks that can help you. One of them is to increase the consumption of fresh food like fruit and vegetables. To do this, we must avoid processed foods (rich in salt). Substituting other spices for salt and adding it once to the banana are other helpful tips. Most low-salt diets recommend avoiding snacks such as chips.


La substitution It is the key to alternatives to eating without salt. To cook pasta you can add garlic, oil, a bay leaf and some cayenne in the water. In this way, a powerful flavor without salt. In the case of cooking vegetables it can be substituted for spices such as pepper or mustard powder.

Spices: the key

For those who do not tolerate it because of how strong it is, there are also other options. Garlic powder is one of them. It adds a lot of flavor and adds the benefits of garlic while excluding the sodium. This tuber is a powerful Antibacterial which reinforces the immune system and cardiovascular health. With rice dishes, fish and salads it is always good to squeeze a little lemon above. With this it is not necessary to add some salt. If you do it, you will not notice it.

Assorted spices. Source: Pixabay
Assorted spices

How to Live Aligned with spices Basil stands out for pasta, vegetables, chicken, meat and salads. In savory dishes you can use some of cinnamon to give a lot of flavor. The Comino It goes with rice, stews or meat. The oregano it cannot be missing in salads or tomato-based dishes. We must not forget either rosemary and thyme. The romero it is excellent for fries.

Watch the processed

It is difficult to eat a diet with a 0% salt due to its presence in processed foods. So a good habit will be to look at the labeling. To give you an idea we will use as an example a can of beans Goya. She contains 2 grams of salt per 5. Each of these cans contains 100 grams. Therefore, the intake double the maximum dose recommended of five.

 Lemon
Lemon


In conclusion, it makes better use of alternatives to eat without salt because you get used to it and you no longer notice the excess. Before feeling the damage, it is still convenient for you to reduce your consumption of prepared foods and change the way you cook. There are hundreds of very original alternatives to flavor with all kinds of ingredients. Dare to experiment!

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