Reducing salt intake is usually recommended to help lower blood pressure levels. As we know, hypertension can increase the risk of heart disease and stroke.
For many of us, adding salt to a meal or dish is a well learned habit! Salt is used for its flavour, and cutting out salt completely will be noticed in the taste of the food.
There is good news – it is possible to readjust your tastebuds to a lower salt intake. The key to this is reducing your salt intake gradually. By gradually reducing your salt intake, the difference in flavour will not be as noticeable, and has the added benefit of allowing you to notice the natural flavours of foods.
Tips on reducing salt intake:
Gradually decrease the amount of salt added during cooking, eg start by reducing the amount of salt added to a recipe by one quarter.
Use reduced salt or no added salt stock cubes, soup mixes, sauces, legumes, vegetables and tomato pastes & purees in sauces, soups, hotpots, casseroles.
Increasing flavour:
Use liberally the natural flavours of onion, shallots, garlic and herbs and spices to flavour dishes.
Basil (fresh or dried) is great in most dishes, especially tomato based, eg pizzas, pasta sauces, grilled tomatoes. Try basil in soups, stews and hotpots.
Oregano is an authentic Italian flavour, and is delicious on pizza. It can be used with basil or as an alternative to basil in sauces, soups, hotpots and casseroles.
Mixed dried herbs are delicious for baked vegetables and gravies.
There are an abundant array of dried herbs and spices available in supermarkets today. For the best of health, start eating less salt today, and use more of the natural flavours of herbs, spices, onion and garlic. You may be surprised that eventually you won’t even miss the taste of salt at all!
Eating plenty of fruits, vegetables, breads, cereals and legumes and exercising regularly are also important for heart health.
This article was prepared by the nutritionists at Sanitarium Nutrition Service.
