1. One should not consume more than one heaping teaspoon or one level teaspoon of salt daily. Salt consumption above this should definitely be reduced. And to protect against regional goiter disease, iodized salt should be preferred.
2. Used in ready-made foods and usually included on the labels of packaged foods; Be careful to stay away from unhealthy packaged foods containing monosodium glutamate, sodium nitrate, sodium ascorbate and all sodium compounds. These foods increase the salt and sodium content of the food, causing latent salt intake.
3. Since foods contain sufficient amounts of sodium naturally, be careful not to add table salt during preparation and cooking. Instead of salt, you can dry the vegetables and put them in a food processor, and add flavor to your food with spices.
4. You can not bring a salt shaker to the table where you eat, and use spices instead of salt. You can try to stay away from salt by preparing a spice plate consisting of black peppercorns, nutmeg, turmeric, cumin, chili peppers and dried thyme.
5. You should not forget that soy sauce, ready-made ketchup, barbecue sauce, salsa sauce, mustard and all sauces prepared for pasta contain plenty of salt. Snacks such as chips, fruit-based bars, cereal-based bars and popcorn are hidden sources of salt. It should not be forgotten that roasted and salted nuts, pickled varieties, pickled olives and canned foods contain high amounts of salt. You should include all these in your daily salt consumption calculation.
6. It should not be forgotten that pickles, tomato paste, pickled leaves and canned foods, which are among our traditional foods prepared at home, contain salt. For foods such as pickled olives and pickles, you should wash them in plenty of water and soak them in warm water for at least two hours.
7. You can make it a habit to read nutrition labels. You can choose unsalted or low-salt, sodium-free or sodium-reduced products. When choosing mineral water, you can choose natural and unflavored ones that contain less than 200 mg sodium per bottle.
8. Using natural flavorings such as onion, garlic, lemon, vinegar and pepper instead of salt, and flavoring with natural monosodium glutamate-containing flavorings such as sun-dried tomatoes and mushrooms will help you consume less salt and improve your taste. It is the best eating habit that will protect your taste.
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