In order to maintain good heart health, balance electrolytes, maintain a healthy nervous system, and keep hydrated, we need at least 500 mg of salt daily. We use excessive amounts of salt in our food adding it to salads, snacks, and almost everything else we eat because it is also a crucial flavouring ingredient.
An adult should consume no more than 6 grams of salt (2.4 grams of sodium) per day, or about 1 teaspoon. Some strategies for avoiding excessive salt consumption include avoiding processed foods, premade sauces, chutneys, and pickles, reading product labels, and seasoning meals using herbs and spices.
Salt consumption has a variety of negative effects on our health. An excessively salty diet can be bad for your kidneys, which can mess with your blood pressure and lead to heart disease and stroke. Additionally, it could cause your bones to lose calcium.
People who consume high-sodium, low-potassium diets had a higher chance of dying from heart attacks or any other cause, according to a research published in the Archives of Internal Medicine.
In a different study, scientists from Queen Mary University of London discovered that cutting salt consumption by 1 gram might reduce the incidence of stroke and ischemic heart disease by 4% and 6%, respectively.
There are valid reasons to occasionally look for salt substitutes. Over salting may have a negative impact on more than just your taste buds since salt is the main cause of bloating and water retention in addition to being a significant cause of high blood pressure.
For people attempting to consume less salt, Batra also advises the following low-sodium substitutes:
1.LEMON ZEST OR JUICE
An great salt alternative is lemon juice or zest. Lemon juice behaves like salt by bringing out the flavour of a meal because it is an acidic ingredient. Lemon zest, meanwhile, adds an even stronger citrus flavour.
2.GARLIC
We now understand that a substance called allicin, which is also in charge of giving garlic its distinctive odour, is the primary cause of the majority of these health impacts. When persons with high blood pressure eat garlic, their blood pressure significantly drops. Without adding more salt, garlic enhances flavour.
3.GREEN BLACK PEPPERS
It's adaptable and can improve nearly any savoury meal because to its mild heat and strong flavour. Additionally, black pepper may lessen inflammation, which has been related to cancer and heart disease, two chronic conditions.
4.DILL
A unique lemony-sweet, somewhat bitter flavour characterises dill. Due to their strong anti-inflammatory and antioxidant qualities, flavonoids, like those present in dill, have been demonstrated to protect heart health.
5.MANGO POWDER (AMCHUR)
One such spice is amchur, commonly referred to as mango powder. Amchur powder is a fantastic salt substitute since it is packed with antioxidants. Amchur powder may be used in a variety of dishes, including soups, chutneys, curries, and dals.