10 Tips to Eat Less Salty - Her Espresso

10 Tips to Eat Less Salty

We love it, we sometimes add to it without counting in our dishes, and some people have even developed a form of salt addiction. But this flavor enhancer, could have real negative effects on health, and even on weight gain. Discover our tips and advice to reduce our daily salt consumption, while continuing to have fun!

Why some people can not help but salt their dish, sometimes even before tasting? It seems, according to a German study by researchers at the University of Munich, and published in the journal Journal of Agricultural and Food Chemistry, that everything would be played in the composition of saliva …


An overflow of salt on the plates!

If sodium is a nutrient essential for proper functioning, the body, excess sodium can have adverse health consequences. To such an extent that its excessive consumption is becoming a public health problem: the Member States of the World Health Organization have decided to reduce by 30% the salt consumption of the world population by 2025.

Indeed, most people would consume far too much salt: between 9 and 12 grams per day on average, double the maximum recommended by WHO, which is less than 5 grams of salt per day ( the equivalent of a teaspoon).


Excess salt, a health hazard

Too much salt can be the source of many health problems: water retention, weight gain, cardiovascular disorders, stroke risk …

“Salt intake of less than 5 grams per day in adults helps to lower blood pressure and the risk of cardiovascular disease, stroke and myocardial infarction,” says WHO, which urges individuals to reduce their consumption, but also food manufacturers to reduce the presence of salt in their products.

As revealed by a study presented at the 2017 European Cardiology Congress, eating very salty would double the risk of heart attack. On this occasion, Professor Pekka Jousilahti of the Institute for Health and Welfare (Finland) revealed that “high salt intake certainly increases blood pressure, but, less well known, the risk of heart attack without increased blood pressure The heart does not like salt! “
To significantly reduce our salt intake, some tips and tricks in cooking can be very effective.


Choose raw products

To control the amount of salt you consume, nothing better than cooking yourself! For this, it removes from his eating habits industrial processed foods, prepared dishes, and canned foods, which contain not only a lot of sugar, but also a lot of salt. They are replaced by raw, unprocessed products that you will cook yourself. We also put back on the menu fruits and vegetables, which we tend to abandon in favor of more attractive industrial products …


Stay alert from the aperitif

Among the products to point fingers, there are many on the coffee table at the time of the drink. Salt being a natural preservative, it is used in cold cuts for example. Reducing the consumption of deli meats, but also small appetizer cupcakes is important. Also beware of the “salty snack”, which pushes to throw on a packet of chips without thinking in case of cravings. To avoid temptations, opt for a healthier drink, or you prepare the sauces for soaking raw vegetables for example.


Raise your preparations with spices

To give flavor to a dish, nothing better than spices. And good news: not only can they help reduce the amount of salt by providing pleasant flavors in the mouth, but they also have an interest in health. Turmeric is for example a powerful antioxidant and has anti-inflammatory properties, which can act on digestive disorders, especially in the liver. Some coriander seeds added in a preparation, or a little cinnamon, will be allies of the digestion. Just like cumin which will also have an action on the immune system … To consume, without moderation!


Season your dishes with herbs

Like spices, herbs are a great help when you love salt and try to reduce its consumption. Basil, mint, chives, parsley, rosemary, thyme … These very fragrant plants want you good, so do not hesitate!

Deceive your taste buds with citrus fruits

If you are used to adding salt to your salad dressings, try to deceive your taste buds by replacing it with a drizzle of lemon juice. The acidity of the citrus can indeed bluff your palate and you could even taste it. In the same way, in starters or other preparations without cooking, you can add the juice of an orange or a grapefruit.


Add condiments to reveal the taste

Shallots, onions, garlic, and other condiments can be alternatives to salt in many culinary preparations. When baking, in a casserole, or for the preparation of a mixed salad, add these ingredients that will instantly raise the taste of your dish … Without having to salt!


Prepare the sauces yourself

Whether on a buffet or in a pasta dish, the sauces available in store ready to use are often very salty. And this is also the case of ready-to-use broths to flavor a recipe. To avoid this high intake of salt, only one solution: prepare your sauces yourself! So you control everything you put in it, especially the amounts of salt … Bolognese or pesto, and even Tzatziki home, will delight the taste buds of your guests.


Watch out for the water you consume

There is less thought, but salt, present in some waters that we consume, can cause the amount of sodium absorbed at the end of the day to skyrocket. Pay special attention to the bottled water you buy (if you consume it), and check their sodium content.


Avoid temptations

Many salt shakers take place at the center of the table during meals … By reflex, when you have a salt cellar at hand, it is often added to his dish, even before having tasted. To remedy this bad habit, only one solution: ban the salt shaker of the meal. Do not put it on the table will avoid the temptations. Prefer instead a pepper tree if the gesture is too tempting …
Accustom children, from the youngest age

Prevention is better than cure … And the excess of salt in our diet has become a scourge, especially because we have become accustomed to its taste in the mouth.

In order to preserve the children, and to reduce the risks that they become addicted, they too, once adults, it is important not to (too) add salt in the preparations of their meal.