Jakarta (ANTARA) – Salt intake is needed by the body, especially muscles and nerves to function normally.
However, the amount should not be excessive (five grams or one teaspoon per day) so that you don’t get high blood pressure, stroke and other dangerous health conditions.
Therefore, controlling the daily intake is the main point here. Park Sungjin, the leader of the K-pop band DAY6 for example, controls his salt intake by not consuming soup with a high salt content.
Sungjin, who is still recovering physically through a broadcast on the V Live page, recently admitted that he realized that excessive salt intake was not good for his health. Not only that, controlling salt intake, according to him, also helps to lose weight.
Also read: This year, the need for salt is 4.5 million tons
On the other hand, there are actually other ways to reduce salt intake naturally, one of which is to monitor or even write down the food you eat, the amount and the level of sodium or salt.
Dietitian at North Dakota State University, Julie Garden-Robinson recommends apps that can help you such as MyFitnessPal, Shopwell and Calorie Counter & Food Diary.
Then, if you don’t know the nutrition facts for your food, you can avoid excess sodium by following acronyms SCIP (smoked, cured, instant, and processed), that is, stay away from smoked, preserved, instant and processed foods.
Food that is processed using a method SCIP usually contains more salt. One cup of smoked salmon, for example, contains 1066 mg of sodium, while raw salmon is 117 mg.
“We may think the problem is that foods contain salt on the table; however, processed foods make up the bulk of the sodium we consume,” Robinson said as quoted by Insider, Wednesday.
A healthy alternative that can help you lower your sodium intake is to prepare your own meals using fresh, no-salt, or low-sodium ingredients. This gives you the most control over how much sodium is in your diet.
Also read: Requirements for eating canned food during the corona virus pandemic
In cooking, you can prepare meat or beans using spices such as cumin and chilies which can give you a lot of flavor without having to exceed the daily salt intake limit. Add a little peppers and lightly sauteed onions or other ingredients for a fresh taste.
Try reducing the grated cheese, because usually the sodium content is more.
Meanwhile, Nutrifood Certified Nutrition and Wellness Consultant, Moch. Aldis Ruslialdi suggests reducing the intake of sauces, soy sauce or chili sauce at meals.
“It can reduce the consumption of processed products, add spices (in cooking), garlic (for several types of dishes), mushrooms, eat fresh foods such as fruit and vegetables or choose low-salt products,” he said.
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