LifeSurance.info – The salt diet is a diet that regulates the amount of salt intake consumed. This diet is important for anyone, both adults and children. This is because the salt diet is beneficial for preventing various diseases, such as hypertension and cardiovascular disease.
When on a salt diet, you are encouraged to limit your consumption of foods that are high in salt or sodium, such as fast food, frozen foods, snacks and processed meats, canned soups, cheeses, cereals, and bread.
Instead, you can eat healthier foods, such as various fruits and vegetables, nuts, seeds, fish, meat, and low-fat dairy.
Benefits and Harms of Salt
Salt is made up of two types of minerals that also function as electrolytes, namely sodium and chloride. The function of these two substances is to control blood pressure, maintain body fluid levels, and support muscle and nerve performance.
However, excessive salt intake can cause high blood pressure (hypertension). This high blood pressure, if not controlled, can cause complications in the form of stroke or heart disease.
When the body has excess salt, the kidneys will adjust the fluid levels in the blood so that blood volume and pressure increase. This makes the heart have to work harder to supply fresh blood to the body.
In addition, high salt levels can cause fluid buildup in the body of people with congestive heart failure, cirrhosis, and kidney disease, as well as cause impaired nerve function. This is the reason why a salt diet needs to be done for a healthier life.
How to Do a Salt Diet
Not only by limiting the consumption of salty foods, you also need to manage the amount of salt intake more carefully. When on a salt diet, you are recommended to limit your salt and MSG intake to no more than 1 teaspoon per day or about 5–6 grams.
So that the amount of salt intake is not excessive, you can do the following tips:
- Reduce the use of salt when cooking. Instead, you can use seasonings or ingredients that have a natural savory or umami flavor, such as onions, ginger, mushrooms, seaweed, beans, and fish.
- When shopping for processed foods, read the product packaging label carefully. Choose foods with low sodium or sodium levels.
- Consume more fresh foods, such as vegetables and fruits, as these foods contain less salt. If you want to eat meat, choose fresh meat instead of processed meat, such as corned beef or sausage.
- Limit the use of sodium-containing spices or sauces, such as soy sauce, salad dressing, ketchup, mostar, and soy sauce.
- When ordering food at a restaurant or online, ask the food provider to reduce salt, flavorings, and sauces.
Remember, don’t get me wrong. The salt diet doesn’t mean you need to stay away from salt altogether. If your salt intake is too low, it can also lead to certain health problems, such as hyponatremia or iodine deficiency.
By implementing a salt diet, your body’s health will be maintained and salt intake in the body can be more balanced. If you have certain health problems or find it difficult to follow a salt diet, try to consult a doctor.
