Do you crave salty snacks, such as potato chips, pickles and salty snacks? It may sound good to some, but too much salt is bad for your health. The body requires salt for fluid retention, proper functioning and to maintain fluid balance.
When salt cravings are excessive, they can cause more harm than good to the body and can systematically damage the system over time. Swollen hands and feet, increased thirst and headaches are some of the symptoms of an excessive salt intake. It can cause more serious harm in the long term by attacking vital organs.
Below are some of your body’s damages caused by salt craving. It can negatively impact:
- Brain: it impedes 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 to the body.
- Kidney: It causes the kidney to work harder to purify the system, and this may lead to malfunction and possibly kidney breakdown
- Blood vessels: it stiffens the endothelial cells that line the blood vessels, preventing blood from flowing as effectively as it ought to.
You can see from these consequences that too much salt consumption is bad. Most people consume at least 1.5 teaspoons per day. This is approximately 3400 mg sodium and far more than what our bodies require. The body needs only 2300mg of sodium per a day. There are ways to stop salt cravings. Below are seven healthy methods to curb salt cravings.
Healthy Ways to Stop Salt Cravings
Salt is a highly addictive taste that our brains and body love because it’s essential to humans.
Many people crave salt, but for different reasons. Salt cravings are caused by dehydration, stress and pregnancy. Salt cravings can be caused by certain diseases, such as Addison’s disease and Bartter syndrome.
1. Reduce intake slowly
By gradually reducing salt intake, your taste buds can adapt to lower levels of sodium without feeling deprived.
This method is useful because it smooths out the transition by minimizing the shock to the palate. Start by keeping an accurate food diary to determine how much salt you are currently consuming.
Reduce the amount of salt in your recipe by a small quantity, such as 1/4 teaspoon. You can reduce the amount of sodium in your home-cooked meals by gradually reducing the salt. Reduce the salt gradually in your home-cooked food. Choose products that are “low in sodium” or “no sodium added” and compare sodium content.
2. Eat whole meals
The majority of millennials consume more processed foods and snacks than whole meals. This is unhealthy. Processed foods account for 75% of all sodium Americans consume.
Eating whole foods is beneficial for weight loss, and to avoid excessive salt intake. By providing your body with essential nutrients, it promotes overall health. Avoid prepackaged snacks, processed fast foods like noodles or other processed food.
3. Plan your meals and cook at home
You’re more likely to eat processed foods if you don’t have a plan. You will eat more carelessly. A meal planner helps you to control your eating habits. You can also add healthy snacks between meals, if you’re a snacker.
Find out how to make a healthy meal planning. Meal planning can have many health benefits, not just weight loss. You can control the ingredients in your food and the amount of sodium you use. It’s a great way to eat more nutritious whole foods and less sodium.
4. Know your salt intake limits
The American Heart Association suggests that you only consume 2,300 mg of sodium daily, which is equivalent to one teaspoon. It is important to limit the amount of sodium in your diet. If you like to eat, you should choose natural spices and herb instead of processed food that is saltier.
5. Exercise regularly
Stress is one of the main reasons people choose processed and prepackaged foods. Stress can lead to unhealthy eating habits, where you consume snacks to gain energy. Stress can be effectively managed by ensuring you get enough rest and exercise.
6. Try herbs and spices
Spices and herbs are great alternatives to salt to add flavor to your food. They can enhance the flavor of your food without needing additional sodium.
Try different spices and herbs like cumin and paprika. Each herb and spice has a different flavor profile, which can make your dishes more interesting.
Create your own spice mixtures to replace salt. A mixture of garlic powder and onion powder with paprika and black pepper, for example, can be used to season meats and vegetables.
7. Hydrate regularly
Proper hydration can be crucial to overall health, and it can also play a major role in reducing cravings for salt.
What we perceive as a desire for salty food is often our body’s signal that we need to drink more fluids. Water is essential to maintaining the electrolyte balance in your body. It can also help you curb unwanted cravings.
8. Chew gum
Chewing gum is a great way to distract from salt cravings. It can keep your mouth busy, which can help reduce the urge for salty snacks. Choose sugar-free gums to avoid sugar and calories. You can carry gum with you to satisfy your cravings, whether you are at work, home or on the move.
Gum comes in many different flavors. Try different flavors to find ones that you enjoy. You can also use chewing gum to practice mindfulness. Focusing on the taste and sensation of the chewing gum can help distract you from cravings.
9. Salty snacks are healthy.
You can satisfy your salty cravings by choosing healthier snacks that are low in sodium and contain fewer unhealthy ingredients. These snacks, which are naturally lower sodium and higher in nutrition can satisfy you while supporting your overall well-being.
Even though a salty snack every now and again is generally healthy, some people need to limit their salt intake to manage certain medical conditions, like kidney disease and high pressure.
Healthy salty snacks include macadamia nut, deviled egg, Parmesan crispys, roasted chickpeas with salt, homemade soups and nut butter-stuffed dates.
10. Get Social
Boredom is the leading cause of salt cravings. When you’re bored, you tend to eat whatever is around you, because it’s more convenient.
Join a health-club in your neighborhood or join an exercise team. Do something social. This will not only help you reduce your salt cravings but also improve your health.
11. Choose restaurants that offer whole meals
It is recommended that if you love to eat outside, you choose restaurants that make their meals from scratch. Avoid those that only display menus of pre-made dishes. These pre-made meals contain salt.
