7 Easy Ways to Reduce Salt Intake Without Losing Flavor ｜ Prevent High Blood Pressure & Kidney Issue - video Dailymotion

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📄 Description: 7 Easy Ways to Reduce Salt Intake Without Losing Flavor 🍲✨ Love bold flavors but worried about your salt intake? You're not alone. Excess sodium is a major contributor to high blood pressure, kidney issues, and heart disease — yet many of us struggle to cut back without sacrificing taste.  In this video, we reveal 7 simple and effective ways to reduce salt in your daily meals while keeping them delicious and satisfying! These tips are easy to follow, great for all diets, and perfect for anyone looking to improve their heart and kidney health.  🧂 Learn how to make smarter swaps, enhance natural flavors, and season your food like a pro — without reaching for the salt shaker.  ❤️ In this video: Hidden sources of sodium you might be missing  Smart seasoning alternatives that taste amazing  How to retrain your taste buds naturally  Tips to prevent high blood pressure and kidney strain  👨‍⚕️ Protect your health without compromising flavor!  🔔 Like, Share & Follow for more easy nutrition tips and natural health hacks!

Transcript

00:00Namaskar

00:02Have you ever thought about how much salt we people need daily?

00:08You need less than 5 grams or 1 teaspoon.

00:11This much salt per day is enough for an adult as per World Health Organization, WHO.

00:18But we have seen that most people consume nearly double of this amount.

00:23Excess salt intake is never good because it can cause high blood pressure, kidney problems.

00:29Water retention, inflammation, swelling among many other problems.

00:35So how to reduce your salt intake?

00:37Today I will tell you 7 simple rules to cut down salt.

00:42One good thing is that slowly our taste buds can adapt to reduce salt in the food.

00:49One of the biggest reasons people are consuming salt is the growing culture of eating out at the restaurants

00:56and also ordering food from food delivery apps.

01:00Both of these habits are leading to high sodium intake

01:04because restaurant food is made extra tasty by using more salt, more sauces and even more hidden preservatives.

01:13For this, first of all, I recommend food cooking yourself as much as possible.

01:19When cooking at home, you decide the ingredients, so there are no hidden sources of sodium.

01:24Secondly, while cooking at home, always choose fresh foods and natural flavours only.

01:31Don't add ready-made ingredients such as ginger-garlic paste or sauces,

01:37because fresh fruits, vegetables and whole grains naturally contain less sodium compared to processed food.

01:44Your body needs sodium for basic function, but the amount naturally present in the fresh food is usually enough.

01:53Fresh ingredients also have fibres, vitamins and antioxidants, which are good for your health.

02:00The third point is about spices. We all know the importance of spices.

02:05A perfect blend of spices brings out rich flavour in your meals, reducing our dependency on salt.

02:13So make your own homemade spice mix using coriander, cinnamon, cloves, black pepper, cumin, turmeric and dried herbs.

02:23Using this spice mix enhances flavour naturally and also stimulates your taste receptors.

02:30Spices are anti-inflammatory and help improving digestion.

02:35When you start using spice mixture, you will realise that taste isn't just about salt.

02:42It's about perfect balance of flavours, aromas, textures and seasoning.

02:47Next, reducing your salt intake is not as difficult as you think.

02:52Once you resolve, do it slowly, your taste buds will adapt to less salty food.

02:59So it is gradually reducing salt instead of cutting all at once.

03:04You are less likely to notice the difference.

03:07Over a few weeks, you will find that mildly salted food starts tasting just right.

03:16Our fifth point is interesting. It is about the fact our brain relates crunch with flavour.

03:22So adding texture can make low salt meal more enjoyable.

03:27For crunchy snack, think of some healthy options like toasted peanuts or seeds, unsalted roasted nuts or crispy vegetable salad instead of salty chips or numkines.

03:41Next, a little smokiness also makes your taste but feel that a dish is richer and more seasoned.

03:50Grilled vegetables or mustard seeds tempered in oil can add flavour without extra salt.

03:58This effect also comes by adding mushrooms, sun-dried tomatoes and fermented foods.

04:06Lastly, did you know that sometimes craving for salty food could be because of dehydration?

04:14Your body sometimes confuses thirst with the need of salt.

04:19This is because sodium helps regulate fluid balance.

04:23Try drinking plain water or warm jeera water.

04:28Jeera or cumin water helps digestion and also balances electrolytes naturally.

04:35Such small small changes can make big difference without making your food bland.

04:41But there are few things that you must remember when you reduce your salt intake.

04:47Make sure that you get enough iodine from other vegetarian sources such as milk products, dry fruits, lentils or beans.

04:57Include potassium rich food like bananas, orange, leafy greens and sweet potatoes to balance sodium level and that can help keep your heart healthy.

05:10So from today, let's take control over the salt intake and enjoy food in a healthier way.

05:20Namaskar

7 Easy Ways to Reduce Salt Intake Without Losing Flavor ｜ Prevent High Blood Pressure & Kidney Issue

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