Five Healthy Alternatives To Salt: A touch of salt is essential for everyday cooking and making the food flavorful. However, too much salt or too little salt can entirely change the taste of the food and at the same time impact our health negatively. In a recent study conducted by ICMR, experts have found that Indians consume nearly 3 grams of an additional dose of salt. Experts from the World Health Organization (WHO) advise that people should consume 5 gm of salt daily. WHO says that less than 5 grams of salt intake reduces the risk of high blood pressure by 25 per cent.
Excess intake of salt can lead to adverse effects on health
The findings of the latest study show that men consume higher amounts of salt than women. Excess intake of salt can lead to adverse effects on health. Generally, people get addicted to having excess amounts of salt every day, however switching to healthy alternatives to salt can help maintain normal sodium levels and make the food equally delicious.
Lemon juice or zest is an excellent substitute for salt that acts like salt by enhancing the flavours of a dish. Lemon zest adds a more potent citrus flavour to the food.
Amchur or Mango powder is one of the spices that are rich in antioxidants and it is a good alternative to salt. Amchur powder can be incorporated in soups, curries, and chutneys.
Garlic has a compound known as allicin, which is responsible for garlic’s distinctive smell and it is also a great substitute for salt. Garlic helps maintain healthy blood pressure and has many positive health effects. It improves the flavour of the food without elevating the levels of sodium content.
Ground black pepper is known for its refined heat and bold flavour. It can enhance the taste of any savoury dish. Black pepper helps reduce inflammation, which is linked to serious diseases such as heart disease and cancer.
Dill, also known as savaa or soa, has a different lemony-sweet and slightly bitter taste. Dill contains flavonoids that are considered to be advantageous in improving heart health and preventing cardiovascular disease as they have effective antioxidants and anti-inflammatory traits.