7 very simple (and effective) tips to reduce sodium in your diet –

If you’re part of the group that doesn’t stay away from the salt shaker during meals, it’s time to rethink your habits. In addition to increased blood pressure, some studies link excessive salt intake to fluid retention and weight gain.

For you to have an idea if you are abusing this enemy, the World Health Organization (WHO) recommends the daily consumption of only 5 grams, which represents 2,000 milligrams of sodium. But the average Brazilian consumption is 12 grams per day.
To reduce everyday salt, some simple attitudes can be adopted. “Studies indicate that up to a quarter of all the salt that a person ingests during the day is added to food during preparation”, explains Márcia Gowdak, director of the Nutrition Department of the Brazilian Society of Hypertension. And to help you with this mission, the nutritionist has listed some alternatives.

1. Remove the salt shaker from the table
Can believe. The simple habit of keeping the bottle out of sight and reach helps reduce the urge to add more sodium to the food.

2. Taste before adding more seasoning during cooking
Many people end up adding salt before tasting if the dish is tasty. This happens automatically or out of habit.

3. Order food with less salt
When eating in restaurants, request that your dish be made less salty.

4. Beware of high-sodium foods
Bacon, cheese, olives and salami, for example, are foods high in salt. Prefer to include healthier options on the menu such as cereals, eggs, fruit, ricotta, yogurt and vegetables.

5. Give your taste buds time
You are probably used to a high amount of salt in dishes. When reducing, the palate may be strange. So try to decrease gradually to get used to it.

6. Read the packaging labels
This habit, in fact, will help you to put foods with lower sodium content in your shopping cart.

7. When using powdered spices or broth, do not add more salt.
These products already have enough to make the food tasty, dispensing with the use of more seasoning.