Even though it is needed by the body, consuming too much salt or sodium can actually increase blood pressure. So that salt intake isn’t excessive to interfere with health, do a salt diet.
For those of you who want to go on a salt diet, avoid consuming fast food because these foods contain high salt. Besides, several types of food should be limited to avoid excess salt. These include frozen foods, snacks, and processed meats, canned soups, cheeses, cereals, and pieces of bread.
Benefits and Dangers of Salt
Actually, salt contains sodium, a substance that the body needs. Its function is to control blood pressure, maintain fluid levels in the body, and help the muscles and nerves work (sending nerve impulses from the brain throughout the body).
However, if consumed in excess, it will increase the risk of high blood pressure (hypertension), which in turn can lead to stroke or heart disease.
When the body is excess salt, the kidneys will adjust the fluid level in the blood, causing blood volume and pressure to increase. This makes the heart have to work harder to supply fresh blood to the body.
Also, high salt levels can cause fluid buildup in the body in patients with congestive heart failure, liver cirrhosis, and kidney disease, and cause nerve function disorders. This is the reason why a salt diet is necessary for a healthier life.
How to Do a Salt Diet
If every food we eat contains salt, imagine how much salt is stored in the body. Even though the maximum recommended amount of salt intake per day is only 6 grams.
This amount is recommended for children aged 11 years to adults. Of course, the smaller the age of the child, the less salt can enter the body. Therefore, do a salt diet in the following ways:
- Use less salt when cooking.
- If buying processed food, read the product packaging label. Choose foods with sodium (sodium) levels that are very low in sodium, less than 35 mg/serving, while low sodium is 140 mg/serving.
- Eat more fresh foods, such as vegetables and fruits, because they contain natural salt. If you want to eat meat, choose fresh meat instead of processed meats such as bacon or sausage.
- When cooking, you can replace salt as a cooking spice with ingredients such as pepper, garlic, ginger, chili, lime, fennel, tomato, paprika, oregano, celery.
- If you eat at a restaurant, ask that you reduce the amount of salt, flavorings, or sauces.
- Limit the use of seasonings or sauces that contain sodium such as soy sauce, salad dressings, ketchup, mustard, and so on.
Even though the intake is reduced by running a salt diet, don’t let the body lack or even get no salt at all. If the level of salt in the blood is too low, the body can experience hyponatremia with symptoms such as mental changes, headaches, nausea, vomiting, fatigue, and muscle cramps.