Create healthy balanced meals to manage your salt intake. 2 (1)

How to avoid adding salt in your food

24 Mar 2017 no comments Gemma Categories Blog, Wellness and Health TipsTags

Salt, one of the oldest food seasoning, was discovered around 8,000 years ago. It has been proven time and time again that salt is crucial to our civilization. According to nutritionists, salt plays a significant role in the proper functions of healthy cells in our bodies. Same as staying hydrated, our body requires small amounts of salt for nerve and muscle function.

Managing your sodium intake becomes easier after you learn where and how to identify it. All of our foods contain salt in various quantity. Whether you are consuming natural foods or processed foods, salt is always present.

The battle of salt with healthy eating habits.

In a paradox, we discovered that eating healthy would benefit our chances to live a healthier lifestyle. Dieting and exercising are not the only options to live a healthy way of life. We seldom envision, with the help of our surrounding, that the only way to live happy and healthy is to be a certain size, weight, and look a certain way.

It is true that we need to look healthy; here’s the word again. But what is healthy? How do we incorporate healthy habits in our lives? How do we successfully train our body to function another the way we think it should?

It is simple, with baby steps!

Salt is essential to our body, yes! Hypertension, a silent killer, when not controlled can damage your arteries, eyes, brain, heart, and kidneys. That is a scary thought when a small change can make a huge difference in your lifestyle.

Healthy habits are easy to follow in the beginning but difficult to maintain for many reasons. These reasons are mostly associated with time. Not having enough time to create and follow healthy habits is not an excuse. Healthy habits should not be treated as a shore.

The most important thing to know about

We know salt is the culprit of hypertension. In order to manage your high blood pressure, you should first know your numbers. You should learn what those numbers mean before taking any steps to manage your health. Keep this chart handy.

high blood pressure chart reading
high blood pressure chart reading


Your lineage is also a great factor. If there is a history of high blood pressure in your family, it is best to take preventive measure early.

The solution

  1. Eat balanced meals
  2. Gourmet salt with less sodium might be a better choice. Do your research before buying any type of salt.
  3. If using canned foods always, rinse and drained.
  4. Many frozen seafood are washed in a saline solution before packaging. Always rinse your seafood and reduce the amount of salt you want to add while cooking.
  5. Food labels don’t usually tell the whole story on their packaging. Use preventive measures, by considering how the food is being prepared.
  6. No need for table salt at dinnertime.
  7. Avoid takeout foods as much as possible. They are loaded with sodium. Check out their website and read the nutrition facts. You will be surprised!
Dinner plate of balanced meal
Dinner plate of balanced meal

I create healthy eating habits.

It took me a while to figure what I needed to do. I am not gonna lie, it was a challenge. But I persevere every day. With the right mindset, I believe that I have been able to extend my lifespan.

Here are 9 simple steps that have worked for me you can follow:

  1. Create specific healthy goals that are attainable.
  2. Educate yourself on food and healthy eating habits that are both short-term and long-term
  3. Consult a nutritionist or your doctor for guidance
  4. Read the nutrition labels on all food packaging and even if a menu at a restaurant makes it available.
  5. Substitute foods and ingredients
  6. Add very little and sometimes no salt in your meat or poultry marinades.
  7. Buys quality ingredients, including spices and herbs
  8. Maintain a healthy weight
  9. Surround yourself with healthy eaters

These steps have worked for me. They will take you a while to adjust, and the rewards are great.

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