Tips for reducing salt intake and prevent blood pressure

The World Health Organisation (WHO), has recommended that every adult should consume less than five grams of salt; less than one teaspoon daily to maintain a healthy life.

According to the organization, consuming too much of the product increases the risk of developing high blood pressure, stroke and other cardiovascular diseases, which adds to health care cost for governments.


Eat at home, not outside.

Amongst other approaches outstanding one is to control your sodium/salt consumption by just cooking your own particular food. Meals from restaurants are delightful, however, contain great sodium/salt content. If you can't avoid outside food, prefer local restaurants rather than big hotels — they're probably going to be considerably more obliging to your request for a meal with less salt.

Practice reading the label of packages.

When buying packaged food, make sure to read the label for salt content i.e. sodium content. You may be surprised to find your favorite peanut butter has a lot of salt added, or that the reduced-fat yogurt you love has a ton of sodium.

Look for low- or no-sodium substitutes.

Salt consumption at home can be reduced by limiting the consumption of salty snacks, replacing salt when cooking with natural herbs and spices. Experiment with your favorite recipes to find the perfect replacements.

Look for sodium-free spice blends to use in cooking. Many of these options taste just as good as the original.

Do it yourself.

If you can’t find a low- or no-sodium food you like, make it yourself.

When your ingredients are the freshest available, you don’t need salt to bring out flavors. Skip the grocery store and go to your local Farmer’s Market. If you eat meat, Farmer’s Markets are also a great place to find locally-sourced meat that hasn’t been injected with a sodium solution before packaging.

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