Any dish is incomplete without the use of salt. But it is also important to keep a check on the correct sodium level required by our body. Sodium is an important element, the balance of which is important to keep, especially if you’re dealing with heart problems and high blood pressure.
1. Keep yourself hydrated and drink 2-3 litres of water per day
2. Avoid processed food and opt for fresh vegetables and fruits, where possible from your local market.
3. Refer to the labels on the product to make low sodium selections
4. For your favourite recipes, replace salt with other ingredients. Salt can be replaced by dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegars, black pepper, cinnamon, and turmeric to fresh basil, chili peppers, and lemon juice
5. Sear, sauté, and roast: Searing or sautéing foods in a pan builds flavor. Roasting brings out the natural sweetness of many vegetables. If you do steam or microwave some dishes, perk them up with a finishing drizzle of flavorful oil and a squeeze of citrus.
6. Avoid using table salt (choose alternative salts like Himayalan Rock Salt (Sendha Namak), Sea Salt, etc.)
7. Using the right healthy fats — from roasted nuts and avocados to olive, canola, soybean, and other oils — can add a rich flavor to foods, minus the salt.
8. Even whole-grain bread, though a healthier choice than white, can contain considerable sodium. Bread contains quite a bit of salt . Replace bread by Roti/Paratha