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Excess salt can become fatal, know from experts 5 healthy options to reduce sodium in food

Excess salt can become fatal, know from experts 5 healthy options to reduce sodium in food
Written by bobby
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Excess salt can become fatal, know from experts 5 healthy options to reduce sodium in food

Do you know that the salt included in your daily diet can put you at risk of heart attack or stroke? Be it actor Siddharth Shukla or singer KK, the cause of death of both was heart attack. In the last few years, the number of patients of heart attack, stroke and high BP has increased. For which not only lifestyle but also your diet is equally responsible. Along with this, a major factor triggering cardiovascular diseases is high sodium intake. If you want to reduce salt (sodium) in your diet without losing any taste, then these 5 healthy options can be adopted.

Sodium is needed in limited amounts

Your body requires a certain amount of sodium to function properly. According to the Centers for Disease Control and Prevention (CDC), too much sodium is harmful to your health, as it can raise your blood pressure and your risk of heart disease and stroke. Reducing the amount of sodium in your diet can help lower your blood pressure and improve your heart health.
Balance is an essential rule of any system. The same thing applies to your body as well. Sodium is essential for maintaining many basic activities that our bodies perform. In which the muscles and nervous system work smoothly. But if the amount of sodium increases in your diet or you start consuming it in excessive amounts, then it can cause many health problems.
In such a situation, by using some spices and seasonings of herbs, you can reduce the amount of sodium in your diet. For more information about these herbs and seasonings, we spoke to nutritionist Anita Jena to know more about some of the things that you can include in your diet to reduce or replace salt in your diet.

Follow these healthy options to reduce salt in the diet without losing its taste:

1 garlic

Nutritionist Anita says that garlic is one such ingredient that you can stock up on in your kitchen. Garlic can be used with chicken, fish, beef, pasta and key vegetables. While using raw garlic enhances the spiciness of the dish, it imparts a sweet and nutty taste when roasted.
If you want the flavor of garlic but don’t want to spend the time peeling, chopping, and/or roasting it, substitute garlic powder instead. Remember, garlic powder does not contain sodium, but garlic has a salt-like taste.

2 peppercorns

According to nutritionist Anita, most people know peppercorns only as a spice, peppercorns are dried fruits produced by the plant, Piper nigrum. Among these, black pepper is the most common peppercorn. But apart from this there can also be red, green and white. It also depends on when they are harvested and how they are processed. Peppercorns are not only healthy, but they add their unmatched flavor to any dish or recipe.

sardi khansi me aajmaye yah khas gharelu upchar
Use lemon juice instead of salt. Image Shutterstock.

juice of 3 lemons

Anita explains that using lemon juice as a salt substitute can double the taste of your food. Also, due to the amount of vitamin C, it will also make your food nutritious. Lemon juice tastes great with chicken, fish, vegetables and even yogurt and sweets.
The use of lemon zest with lemon juice makes the food more flavourful. If you like the taste of lemon, add lemon juice or zest to your marinade.

4 cumin

Cumin is a member of the parsley family and the dried seed, which is consumed whole or in powdered form. Used in North African, Arabic, Asian, Mexican and many other cuisines, cumin adds an earthy flavor to food. Cumin also enhances the flavor of a variety of foods and spice mixes, including chili, curries, falafel, potatoes, soups, taco seasonings.

5 balsamic vinegar

Balsamic vinegar is prepared by a slow process. It is made from grape juice. Its taste is a bit complex, which is acidic as well as sweet. Because of this, it can be easily used in all kinds of dishes. Balsamic vinegar is commonly used in salads, meats, vegetables and pickles. It also tastes great in some desserts.

Also read: Gajodhar Bhaiya is no more, lost the battle of life after one and a half months of heart attack

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