If you suffer from hypertension or pre-hypertension, one of the first steps you will be advised to take will be to stop or reduce salt on a daily basis. But how can you maintain taste and appetite by changing your eating habits? Nutritionists have the answer.
Hypertension: why should we reduce salt?
But do you know why your doctor advises you to reduce salt? The sodium in salt attracts water. So the more sodium in your system, the more water the body retains. This increases blood volume, and therefore increases blood pressure.
All the scientific studies carried out attest to this: reducing salt consumption can lead to a significant drop in blood pressure, particularly in people who already have hypertension. The measure is therefore not incidental.
How to reduce salt on your plate?
Reducing salt, however, is not such a simple action for everyone, as habits are stubborn. Alexandra Murcier, dietitian nutritionist and member of our expert committee, advises taking it slowly (but surely). To give his palate time to get used to it. To reduce salt, she offers several tips:
- Taste systematically before adding salt (to avoid automaticity) and do not leave the salt shaker on the table;
- Avoid foods and dishes that naturally contain it.so rather cook yourself whenever possible and avoid industrial dishes”;
- Rinse canned foods when possible, because the preservative liquid in canned foods is very high in salt;
- Read the labels, paying attention to the mention of salt and choose products that contain the least;
- Obviously reduce the consumption of foods naturally rich in salt: chips, aperitif cakes, cold meats, bread, cheese, mustard, etc.
Bring more taste, without the salt, instructions for use
But a salt-free menu does not mean flavorless. And several tips or creative touches in your kitchen can enhance the taste of your dishes, without increasing tension.
Spices
These are the first cited by our expert. To reheat a dish to give it color and a powerful taste, use spices, herbs and aromatics as much as possible to spice up the dishes in a different way. Several options are available to you depending on the different herbs and spices available. Among these, we can cite:
-
Basil;
- Bay leaves;
- Cinnamon;
- Cumin;
- Curry powder;
- Dill;
- Onion powder;
- Oregano;
- Paprika;
- Parsley;
- Pepper;
- Tarragon.
Research suggests that adding spices and herbs can reduce sodium levels by up to 50% especially in people aged 65 and over, while enhancing flavors so that less salt is not a problem.
Citrus juice
In the media Healthline, nutritionist Jerlyn Jones provides another alternative: citrus juices. Through their acidity, they can help balance the flavors of certain low-sodium foods. Lemon, lime, grapefruit or orange, or even yuzu, can be squeezed into dishes or simply placed quartered on the edge of the plate for an explosion of flavors with protein dishes like chicken or fish.
Vinegar
Just like citrus juice, vinegar can also replace the flavor otherwise offered by salt. Vinegar is generally low in calories and nutrients and is available in different types, such as balsamic vinegar, apple cider vinegar, or fruit vinegar. Besides being salty alternatives, different types of vinegar have health benefits that go beyond those related to reducing sodium intake.
Vary cooking methods
Finally, you can bring out the natural flavors of certain foods you prepare by simply changing the cooking method. This can mean grilling, braising, roasting, searing or sautéing food. With spices as mentioned above, it’s even better!