How to reduce salt in your diet and maintain taste

Maintaining a healthy lifestyle and eating a balanced diet are essential parts of keeping your heart healthy. Here are a few ways to reduce salt in your diet.

Maintaining a healthy lifestyle and eating a balanced diet are essential parts of keeping your heart healthy. One of the hidden elements in food these days is salt, which can increase blood pressure. Approximately 20 per cent of Canadian adults have high blood pressure, according to the Heart and Stroke Foundation. Here are a few ways to reduce salt in your diet and stay healthy without making your food too bland.

Salt is frequently added to home cooking to increase flavour. Unfortunately, adding additional salt at the table will crank up your level for the day. Keep the salt cellar off the table to reduce your salt intake. If you want to add some flavour, try sprinkling a few herbs on the food instead of salt. Sea salt is a healthier choice than rock salt, as it is richer in minerals and contains less sodium.

Some foods contain a lot of salt, so making a few swaps will cut your intake and, in many cases, reduce calories too. Avoid potato chips, pretzels and salted peanuts at snack time and swap them with fresh produce. Fruits and vegetables are good replacements for snacks that contain salt. Soy sauce also contains a significant amount of salt, so opt for the low-sodium variety when using it as seasoning.

Processed foods are some of the worst offenders when it comes to high salt content. In order to enhance flavour, a significant number of ready-made meals have a high salt content. Ready-made meals are very convenient, but you can cook your own by doubling a recipe and freezing half of it to control the salt. Reduce the amount of processed meat you eat, as these types of meats, such as bacon and ham, contain salt-laden preservatives. When shopping at the supermarket, check the salt content listed on the package label and compare it to the recommended daily intake.

Some very surprising foods contain salt. Some supermarket breads, for example, contain high levels of salt. Instead of buying bread, use a bread maker to make your own or purchase a brand with minimal salt content at the store. Store-bought soups can also have more salt than a soup you made from scratch at home. Making a homemade batch of soup is fairly simple, and you'll be able to control the salt content.