Do you always crave chips, pickles and salty snacks? This may seem okay to many, but from a health perspective, too much salt is dangerous for the body. The body needs salt for water retention and proper functioning.
However, when the salt craving begins to arise, it causes more harm than good to the body and can systematically destroy the body system over a long period of time.
One of the immediate symptoms of excessive salt intake is swelling of the hands or feet, increased thirst, and headaches in some cases. In the long term, it can attack vital organs in your body, causing more serious damage.
Below are some of the damages that salt cravings cause to your body.
This can harm:
- Brain – it hinders the flow of blood to the brain, causing cognitive and thinking problems.
- Heart – it increases the risk of an enlarged heart by making it work harder than usual to circulate blood through the body.
- Kidney – This forces the kidney to work harder to purify the system, which can lead to dysfunction and possible kidney failure.
- Blood vessels – it stiffens the endothelial cells that line blood vessels, preventing blood from flowing as efficiently as it should.
With these consequences, you can see that too much salt is terrible.
Most people consume at least 1.5 teaspoons of salt per day, which equates to about 3,400 mg of sodium, and way more than our bodies need. However, the body only needs 2,300 mg of sodium per day.
However, if you find yourself caught in the salt cravings trap, there are ways to curb them. Below are the seven healthy ways to reduce salt cravings.
7 Healthy Ways to Reduce Salt Cravings
Salt has a very addictive taste, which our brain and body love because it is necessary for humans.
However, many people crave salt for different reasons.
Electrolyte imbalance, dehydration, stress, pregnancy, and PMS can cause salt cravings.
Even certain illnesses like Addison’s disease and Bartter syndrome can make you crave salt.
Well, if you want to reduce the amount of salt you consume, here are some tips to help you.
1. Gradually reduce your consumption
Gradually reducing your salt intake allows your taste buds to adjust to lower sodium levels without feeling deprived.
This method is effective because it minimizes the shock to your palate, making the transition smoother.
Start by keeping a food diary to understand how much salt you are currently consuming.
Start by slightly reducing the amount of salt in your recipes, such as 1/4 teaspoon less than usual.
When you cook at home, you have complete control over the amount of salt used. Gradually reduce the amount of salt in your home-cooked meals.
Additionally, choose products labeled “low sodium” or “no salt added” and compare the sodium content of different brands.
2. Eat complete meals
Most millennials eat more snacks and processed foods than full meals, which is very unhealthy. Processed foods account for 75% of the sodium consumed by Americans.
Eating full meals is good for losing weight and avoiding excessive salt intake.
It promotes your overall health by providing your body with necessary nutrients.
Try every way you can to avoid eating prepackaged snacks or processed fast foods like noodles every time.
3. Make a meal plan and cook at home
Most of the time, you are caught eating processed meals because you don’t have an eating plan. This will make you eat carelessly.
A meal plan helps you control what you eat, and with a meal plan you can easily fit healthy snacks between meals if you like snacking.
Find out how to create a healthy meal plan. Meal planning has many other health benefits, including weight loss.
Cooking at home gives you complete control over the ingredients and the amount of salt used in your meals. It’s a convenient way to ensure you’re eating less sodium and more nutritious whole foods.
4. Know your salt intake limit
THE The American Heart Association recommends consuming only 2,300 mg of salt per dayor a teaspoon of salt.
With millennials consuming an average of 3,400 to 6,000 milligrams of sodium daily, it’s essential to watch the amount of salt in what you eat.
If you like savory foods, you can opt for natural spices and herbs rather than saltier, processed foods.
5. Exercise regularly
One of the reasons people turn to processed and prepackaged foods is stress.
Stress is linked to the onset of unhealthy eating habits where you bury yourself in snacks in hopes of regaining some energy.
Adequate physical activity and rest are effective ways to combat stress.
6. Try herbs and spices
Herbs and spices are great alternatives to salt for adding flavor to your dishes. They can enhance the taste of your food without the need for additional sodium.
Try different herbs and spices like basil, oregano, rosemary, thyme, cumin, paprika and turmeric. Each has a unique flavor profile that can make your dishes more interesting.
Make your own spice blends to use in place of salt. For example, a mixture of garlic powder, onion powder, paprika and black pepper can make a great seasoning for meats and vegetables.
7. Hydrate regularly
Proper hydration is crucial for overall health and can play an important role in reducing salt cravings.
Sometimes what we perceive as craving salty foods is actually our body’s way of signaling that we need more fluids.
Drinking enough water helps maintain the balance of electrolytes in your body and can reduce unnecessary cravings.
8. Chewing gum
Chewing gum can be a simple and effective way to distract yourself from salt cravings. This keeps your mouth busy and can help reduce the urge to snack on salty foods.
Opt for sugar-free gum to avoid unnecessary calories and sugar consumption.
Carry gum with you so you can grab it whenever you feel like it, whether you’re at work, at home, or on the go.
There are many different flavors of chewing gum. Experiment with different ones to find the ones you like and which effectively curb your desires.
You can also use chewing gum as a mindfulness exercise. Focus on the feel and taste of the gum, which can help you forget about cravings.
9. Eat healthy, salty snacks
Choosing healthier salty snacks can help you satisfy your cravings without overloading on sodium or unhealthy ingredients.
These naturally low-sodium, nutrient-rich snacks can give you the satisfaction you’re looking for while supporting your overall health.
Although eating a salty snack every once in a while is generally healthy for most individuals, some people may need to limit their salt intake to manage specific medical conditions, such as kidney disease and high blood pressure.
Some healthy salty snacks include macadamia nuts, deviled eggs, parmesan chips, roasted and salted chickpeas, homemade soups, dates stuffed with nut butter, veggie-loaded chicken bites, and pop -homemade corn.
10. Be social
Boredom is one of the main causes of salt cravings. When you are bored, you tend to eat whatever because it is more convenient for you.
Join a health club in your neighborhood or join a community exercise team. Do something to become social.
This will not only help reduce your salt cravings but will also improve your social health.
11. Opt for restaurants that serve full meals
If you enjoy eating out, it is advisable to opt for restaurants that prepare complete meals from scratch rather than those that simply display menus full of prepared dishes.
And these ready meals are treated with salt.
Conclusion
If you find yourself caught in the salt craving web, gradually put the points above into practice. Don’t try to stop suddenly; you could harm yourself. Go easy, slow and steady. Always maintain a healthy eating plan as an individual.
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