Salt is essential to the body. The sodium in salt helps transmit nerve impulses and contract muscle fibers. It also works with potassium to balance fluid levels in in the body. But you need only a tiny amount of salt to do this — less than one-tenth of a teaspoon per day.
The average Nigerian gets many times that much.
The body can generally rid itself of excess sodium. In some people, though, consuming extra sodium makes the body hold on to water. This increases the amount of fluid flowing through blood vessels, which can increase blood pressure. This is why salt control is a main stay of hypertension control
Many people don't even know they have it, because high blood pressure has no symptoms or warning signs. But when elevated blood pressure is accompanied by abnormal cholesterol and blood sugar levels, the damage to your arteries, kidneys, and heart accelerates exponentially. Fortunately, high blood pressure is easy to detect and treat with regular physician visits. Sometimes people can keep blood pressure in a healthy range simply by making lifestyle changes, such as losing weight, increasing activity, and eating healthier
Most of the salt that we consume comes from prepared and processed foods. The leading culprits include snack foods, sandwich meats, smoked and cured meats, canned juices, canned and dry soups, pizza and other fast foods, and many condiments, relishes, and sauces — for starters. But enough of it comes from the salt shaker at home that it's worth finding alternatives. So the habit of adding extra table salt when sitting at a meal is not a good habit.Here are five ways to cut back on sodium when cooking or at the table:
Use spices and other flavor enhancers:
Add flavor to your favorite dishes with spices, dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegars, and wine. From black pepper, cinnamon, and turmeric to fresh basil, chili peppers, and lemon juice, these flavor enhancers create excitement for the palate — and with less sodium. As a rule, I use only these in my kitchen. I do not use boullion cubes, or monosodiom glutamtes in my cooking!!
Go nuts for healthy fats in the kitchen:
Using the right healthy fats — from roasted nuts and avocados to olive, canola, soybean, and other oils — can add a rich flavor to foods, minus the salt.
Sear, saute, and roast:
Pan searing or sauteeing foods in a pan builds flavor. Roasting brings out the natural sweetness of many vegetables and the taste of fish and chicken. If you do steam or microwave some dishes, perk them up with a finishing drizzle of flavorful oil and a squeeze of citrus.
Get your whole grains from sources other than bread:
Even whole-grain bread, though a healthier choice than white, can contain considerable sodium. Bread contains quite a bit of salt — not just for flavor, but to ensure that the dough rises properly. You can skip that extra salt when you look for whole grains outside of baking. For example, instead of toast with breakfast, cook up steel-cut oats, acha, local rice or other intact whole grains with fresh or dried fruit. You can also learn to bake with whole grains and freeze
Know your seasons:
Shop for raw ingredients with maximum natural flavor, thereby avoiding the need to add as much (if any) sodium. Shop for peak-of-season produce from the market or your local supermarket. I find Yankaba and Yankura markets great. I find shop rite and we'll care supermarkets great
Dr dileem
The Likita Bokanturai
Kano Nigeria
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