A low-salt diet is usually recommended for people with heart failure or high blood pressure. Not only to maintain health, this diet can also help control the disease. However, the way to do this diet must be right, so that the salt (sodium) levels in the body remain balanced and the benefits of this diet are truly optimal.
Salt is one of the mineral components needed to regulate fluid balance in the body. However, excessive salt consumption will cause increased blood pressure, which can increase the risk of heart disease and stroke . Therefore, people with hypertension need to regulate the intake of salt into the body with a low-salt diet.
This diet is also included in the DASH diet , a diet designed to prevent spikes in blood pressure. A low-salt diet must be done properly so that the salt levels in the body remain balanced. The reason is, the wrong diet can cause low salt levels in the body ( hyponatremia ), which can trigger seizures, coma, and even death.
Various Low Salt Diet Tips
The maximum amount of salt intake for adults is 1,000–1,500 mg per day, or no more than 1 teaspoon. To implement a safe low-salt diet by keeping salt levels in the body under control, do the following diet tips :
1. Consume fresh foods
When on a low-salt diet, you are advised to consume or process fresh vegetables, fruits, and meat. Vegetables and fruits that are low in salt, such as tomatoes, spinach, broccoli , lettuce, onions, apples, limes, and bananas, should be processed without added salt.
For meat, choose fresh meat that is not salted or smoked, such as bacon. Also, avoid consuming processed meat, such as bacon or sausage.
2. Choose packaged food or drink products that are low in salt
When buying food or drinks, read the nutrition facts listed on the back of the package. Typically, low-salt products have less than 140 mg of salt per serving. If you eat at a restaurant, order a low-salt menu or ask the waiter to reduce the amount of salt in your dish. Alternatively, you can also choose low-sodium salt which is considered safer.
3. Limit the use of ready-made seasonings and sauces
Cooking at home is recommended if you want to follow a low-salt diet. However, make sure the dried spices used as seasonings do not contain added salt . Also, limit the use of ready-made sauces, such as teriyaki or barbecue sauces that are high in salt.
Instead, you can add other spices, such as pepper, lemon juice , coriander, ginger, thyme leaves , oregano , or dry mustard , to strengthen the flavor of the dish.
4. Reduce salt usage when cooking
From now on, reduce the use of salt when cooking, which is no more than 1 teaspoon per day. Avoid adding salt when cooking rice or boiling pasta. If you want to use butter, choose the variant without salt.
5. Avoid processed foods
Various processed foods , such as canned foods, frozen foods, packaged foods, or pasteurized foods, contain quite high levels of salt. That is why these types of foods should be avoided by people on a low-salt diet.
In addition to processed foods, you also need to limit your consumption of other high-salt foods, such as cheese, salted fish, tomato sauce, or cereal.
Some of the tips above can be done, if you want to undergo a safe low-salt diet and the salt levels in the body remain balanced. However, if you have certain medical conditions, consulting a doctor first is the best step. Consulting a doctor will help you get the right amount of salt consumption and diet.