Control your Sodium

  I have heard people saying all the time that “we don’t eat too much of salt” but are still struggling with blood pressure issues. What we don’t realize is most of it doesn’t come from the table salt but from the packaged and restaurant foods. So here are some tips to control your sodium intake: While shopping: * Read your labels – Every food product in the market has nutrition labels .Read them consciously and then choose the lowest sodium product. If possible minimize the consumption of such foods. * Pick fresh than bottled & canned – when it comes to choose products which are preserved in broth or saline solution and are bottled and canned, it would be wise to go for fresh product if available. * Be conscious when you choose your dips and dressings – products like soy sauce, salad dressings, dips, ketchup, spreads can be high in sodium. Be careful while picking them up. While cooking: * Use of other herbs & spices may reduce the need of salt like onion, ginger garlic, vinegar, lemon, mint, nutmeg, basil, cardamom, chilli, cinnamon, coriander, dill, cumin, turmeric, black pepper. * Avoid adding salt to boil pasta and rice or while preparing wheat flour dough. * Cook by grilling, roasting, & sautéing which bring natural flavors of food reducing the need to add salt. * Take potassium rich foods as it counter the effects of sodium & may help to control your blood pressure. E.g. sweet potatoes, potatoes, greens, tomatoes, kidney beans, oranges, banana etc. * Don’t add salt to your salad & curd preparations. While eating...