According to Dr. Vikram Vora, Medical Director and Medical Director (Indian Subcontinent), International SOS, high blood pressure is one of the common diseases today, which can lead to serious complications such as heart disease, stroke and kidney failure if not well controlled. One of the main causes of high blood pressure is consuming too much salt (sodium) in your daily diet.
However, cutting down on salt does not mean losing the flavor of meals. There are many alternatives to help the dish stay flavorful and attractive without harming your health.
Why should you reduce salt?
Dr. Vikram Vora says that salt is an essential mineral for the body, helping to maintain water balance and support the functioning of the nervous system. However, when consumed in excess, sodium will cause water retention, increasing pressure on the heart and blood vessels, thereby leading to high blood pressure.
The World Health Organization (WHO) recommends that adults should not consume more than 5 grams of salt per day (about 1 teaspoon). However, most of us are using more than double this.
Ways to replace salt in your diet
Use salt with low sodium content or potassium-based salt
There are many alternative salt types on the market, of which potassium-based salt is a popular choice. This salt uses potassium Chloride instead of sodium Chloride, which helps reduce sodium intake and helps stabilize blood pressure.
Note: People with kidney disease or are receiving special medication should consult a doctor before using.
Increase the use of herbs and natural spices
Herbs and spices such as garlic, onions, black pepper, turmeric, fennel, coriander, basil, ginger... not only help enhance flavor but also bring many health benefits. Incorporating a variety of spices into your cooking will make the dish richer without adding too much salt.
Add the sour taste from lemon and vinegar
A little lemon juice or vinegar can naturally enhance the richness, making the dish more appealing. Sour taste helps the dish have a richer flavor, reducing the feeling of blandness when reducing the amount of salt. This is also a simple and economical way to improve the flavor of the dish in a healthy way.
Use seaweed or nutritional enzymes
If you like a light salty taste and umami (heavy-shaped), try using dried seaweed or nutrient-dense seaweed. These ingredients provide natural minerals and make the dish more delicious. Nutritional enzymes are especially suitable for dishes such as noodles, eggs, soups or salads.
Some other notes to effectively control blood pressure
Read food labels carefully to avoid products containing a lot of hidden sodium (such as processed foods, sauces, canned foods).
Drink enough water, eat lots of green vegetables and fruits.
Increase regular physical activity every day.
Check your blood pressure periodically to monitor your health.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
