HomeUncategorized8 tips to use less salt in your food

8 tips to use less salt in your food

It is extremely important that you manage to have a healthy diet by adding less salt. It seems like a difficult task, but there are little tricks and tips that you can and should use to reduce your salt intake in your daily life.

Salt is an indispensable mineral for life, in small amounts. It is made up of chlorine and sodium, and when ingested in high doses, it harms your health on several levels.

In addition to contributing to the emergence of cardiovascular diseases, the risk of increased blood pressure is also a problem associated with excessive salt intake. It can also contribute to the onset of other problems such as stomach cancer, kidney failure, worsening osteoporosis or even cirrhosis.

According to the Portuguese Society of Hypertension, the average daily consumption of salt is 10.7 grams. In contrast, the World Health Organization (WHO), considers that this average should be lower, representing 5 grams daily.

It is a fact that salt consumption in Portugal continues at very high levels, with the Portuguese consuming more than twice the recommended amount per day.

So let’s see how you can use less salt in your diet.

Salt in your daily diet

Salt is present in almost every food we eat throughout the day. However, it is essential that each of us make an effort to consume less salt.

One study that evaluated the amount of salt in packaged products and meals in the Porto and Lisbon regions, revealed that foods such as ham, butter, olives and bread recorded relatively lower values ​​than in previous years. That is, the salt content that is present in each of these products is, in general, lower.

In contrast, the corn appetizers like the strips, the tortilla chips and cones, the croissantsO Flemish cheese and the French fries continue to be the type of food that contains a higher percentage of salt in its composition.

It is true that the bread is a food whose salt content is limited by law, and it must contain up to 1.4 grams of salt per 100 grams. However, if you think that the croissants because they are sweet they don’t have salt or very little, you are totally wrong. These show a 57% increase in salt content.

Did you know that in some cases we can exceed the recommended daily dose of salt with just one meal? So you should be alert for this issue.

Usually, the higher the serving of food, the higher the serving of salt. But if the meal is made at home, salt reduction is in your hands.

8 tips to use and consume less salt

We have some tips so you can cook with less salt and thus have a healthy diet.

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Measuring salt with a teaspoon

By using a salt measurement mode like this one, you will have a better sense of how much you add and what you should reduce. A good tip, which requires less salt, is to season the meal only when it is already cooked. In addition, you should add as little salt as possible and taste until you find the desired point (without ever exceeding the recommended daily dose).


Replace salt with herbs or spices

Seasoning food with aromatic herbs and spices is also another option to use less salt. In addition, foods such as peppers, broccoli, tomatoes, red cabbage and carrots also help to add flavor to your meal.


Read the labels carefully

It is very important that you pay attention to the packaging labels. We know that we don’t always look at the labels, but it is essential to observe the amounts of sodium present in each of the packages. Foods that have significant amounts of sodium should be avoided.

Here’s another great tip for eating less salt. As we know, industrial sauces are present in most meals, especially in restaurants. Try to end the sauces in your meals, after all they contain a significant percentage of sodium in their composition. A good tip to get around this situation is to replace them with homemade sauces in which you know exactly how much salt is present.

It is very common to have the salt shaker on the table at meal time. Yeah, this habit must end. When we have the salt shaker on the table, and when the meal is not completely to our liking, we quickly add salt to season it. So you already know, cut it with the salt shaker at meal time.


Use garlic and spices to marinate meat or fish

One more tip that can help you reduce the amount of salt you use for cooking. If you choose to leave the meat or fish to season with garlic and spices overnight, the next day the food will be tastier and you won’t have as much need to add salt when you’re cooking them.


Do not add salt to the salad

This is a very common habit. You should avoid adding salt to the salad. Season with olive oil and lemon, for example. In restaurants, a good way to eat less salt is to order the meal and salad on the side, without salt.


Cut back on processed products

Industrialized products are increasingly present in our lives. In addition to being generally more appetizing, they are also quicker to cook. However, the amount of salt that each of these products contains is enormous. You should opt for organic products, but always paying attention to the labels as well.

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