Healthy Eating: How to Add Flavor to Food Without Salt 0 28

Excess sodium is associated with high blood pressure, kidney overload, and irritation of the digestive tract. Reducing salt intake can improve heart function, decrease the risk of stroke, and normalize the overall condition of the body.

Giving it up does not mean that dishes will be tasteless. There are many ways to make them aromatic and vibrant – from spices to fresh herbs. You can experiment, creating your own blends – dry or in the form of sauces and marinades.

While cooking, try adding the following ingredients:

• Basil and oregano – perfect for sauces and vegetables.

• Thyme and rosemary – complement meat and baked potatoes.

• Cumin, paprika, turmeric – add depth to soups and rice.

• Citrus – lemon or lime juice and zest refresh salads and marinades.

• Garlic and onion – form a flavorful base for dishes.

• Ginger – for a light spiciness and sweetness.

• Chili pepper – adds heat and supports the immune system.

There are salt substitutes based on potassium. They retain flavor but are not suitable for everyone, and there are contraindications for people with kidney disorders. Be sure to consult a doctor before use.

Even if the cook does not add salt to food, more than 70% of sodium comes from processed foods. It is necessary to read labels, choosing options marked: "salt-free," "low sodium." Remember that the indicated amount refers to one serving.

The following products contain the most salt:

• Frozen convenience foods.

• Canned goods and pickles.

• Cheeses.

• Ham and sausages.

• Bread and baked goods.

• Sauces and dressings.

• Soft drinks.

• Pizza.

• Canned soups.

• Sandwiches with sauces and cheese.

• Chicken convenience foods.

Natural products with minimal sodium are safe for health:

• Fresh vegetables and fruits.

• Whole grain cereals.

• Lean meat, fish, and poultry.

• Legumes, nuts, and seeds.

• Eggs.

• Low-fat dairy products.

These form the basis of the DASH diet, designed for patients with hypertension.