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Dr K K Aggarwal

Use less Salt

By Dr K K Aggarwal
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  • Use spices and other flavor enhancers such as spices, dried and fresh herbs, garlic and ginger, citrus, vinegars and wine. Flavors can be black pepper, cinnamon and turmeric to fresh basil, chili peppers and lemon juice.
  • Use the right healthy fats from roasted nuts and avocados to olive, canola, soybean and other oils.
  • Searing and sautéing 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 food, perk up these dishes with a finishing drizzle of flavorful oil and a squeeze of citrus.
  • Get your whole grains from sources other than bread. White bread contains salt, not just for flavor but to ensure that the dough rises properly.
  • Shop for raw ingredients with maximum natural flavor, thereby avoiding the need to add as much (if any) sodium.

(Source: Harvard)

5 tips to reduce salt in your diet

By Dr K K Aggarwal
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  1. Make reading food labels a habit. Sodium content is always listed on food labels. Sodium content can vary from brand to brand, so compare and choose the lowest sodium product. Certain foods don’t taste particularly salty but are actually high in sodium, such as cottage cheese, so it’s critical to check labels.
  2. Stick to fresh meats, fruits and vegetables rather than their packaged counterparts, which tend to be higher in sodium.
  3. Avoid spices and seasonings that contain added sodium, for example garlic salt. Choose garlic powder instead.
  4. Many restaurants list the sodium content of their products on their websites, so do your homework before dining out. Also, you can request that your food be prepared without any added salt.
  5. Try to spread your sodium intake out throughout the day; it’s easier on your kidneys than eating lots of salt all at once.

5 Ways to Use less Salt

By Dr K K Aggarwal
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  1. Use spices and other flavor enhancers such as spices, dried and fresh herbs, garlic and ginger, citrus, vinegars and wine. Flavors can be black pepper, cinnamon and turmeric to fresh basil, chili peppers, and lemon juice.
  2. Use the right healthy fats – from roasted nuts and avocados to olive, canola, soybean and other oils.
  3. Searing and sautéing 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 food, perk up these dishes with a finishing drizzle of flavorful oil and a squeeze of citrus.
  4. Get your whole grains from sources other than bread. White bread contains salt, not just for flavor but to ensure that the dough rises properly.
  5. Shop for raw ingredients with maximum natural flavor, thereby avoiding the need to add as much (if any) sodium. (Harvard)

How to eat salt?

By Dr K K Aggarwal
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As per WHO, one should not take more than 5gm of salt in a day. If salt intake is reduced, the incidence of heart attack, heart failure, will be reduced substantially.

Here are some ways to reduce salt intake:

  1. Substitute white salt with black salt wherever possible.
  2. Do not keep salt shaker on the table.
  3. Do not add salt in your food except in pulses and cooked vegetables.
  4. Do not add salt to salads.
  5. Avoid adding salt to foods at the table.
  6. Take stock of the sources of salt in your diet, such as restaurant meals, salt-based condiments and convenience foods. Some of these are really loaded with salt.
  7. Read the labels when shopping. Look for lower sodium in cereals, crackers, pasta sauces, canned vegetables, or any foods with low-salt options. Or, eat less processed and packaged foods.
  8. Ask about salt added to food, especially at restaurants. Most restaurant chefs will omit salt when requested.
  9. Remember the word ‘Na’, which is present in many drugs, soda etc.
  10. Nothing can be preserved without adding salt to it, therefore beware of processed and frozen fruits.
  11. Many sweet food items have significant hidden salt in them.
  12. To cook with reduced salt, add more lemon, garlic, amchur (mango powder) etc.
  13. It takes three months of salt-free diet to get adjusted to it and to ultimately start liking it.
  14. Never add salt to milk.
  15. Beware of salt in tooth pastes.
  16. Replace sodium with potassium salt.

Achar, papad, chutney traditionally used in Indian diet have very high salt content. Most sauces will also have very high salt content.

5 Ways to Use less Salt

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on 5 Ways to Use less Salt

  1. Use spices and other flavor enhancers such as spices, dried and fresh herbs, garlic and ginger, citrus, vinegars and wine. Flavors can be black pepper, cinnamon and turmeric to fresh basil, chili peppers, and lemon juice.
  2. Use the right healthy fats — from roasted nuts and avocados to olive, canola, soybean and other oils.
  3. Searing and sautéing 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 food, perk up these dishes with a finishing drizzle of flavorful oil and a squeeze of citrus.
  4. Get your whole grains from sources other than bread. White bread contains salt, not just for flavor but to ensure that the dough rises properly.
  5. Shop for raw ingredients with maximum natural flavor, thereby avoiding the need to add as much (if any) sodium. (Harvard)

Do what you do to God

By Dr K K Aggarwal
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• There are two types of people who believe in Dvaita or Advaita philosophy.
• People who believe in Dvaita philosophy, for them God and human being are different.
• The people who believe in Advaita philosophy believe that God is within them.
• In Hinduism, the first group believes in Sanatan Dharma and does idol worship (Moorti pooja) and the second group Arya Samaj, which does not believe in idol worship.
• In both situations, medically the message is one.
• If God is different than you, then you try to be like Him and if God is in within you, then you are Him.
• In both situations, we should deal with our body the same way as we deal with God.
• Anything which is not offered to God we should not offer to our body. The examples are cigarettes, drugs etc. and things like onion, garlic, radish etc. should be consumed in less quantity.
• We never worship God with hydrogenated oil; we always worship him either with oil or with Desi Ghee. The message is that we should not consume trans fats.
• We never feed God “Bhagwan ko bhog lagate hain”. The message is we should eat less.
• Amongst all Gods, only Lord Shiva is said to consume Bhang and Alcohol that too only in Bhairon incarnation, which indicates that both alcohol and bhang can be consumed in some quantity only in special situations that means that they cannot be consumed without medical supervision.
• Anything grown under the ground is not offered to God, thus, these items should not be eaten or eaten in moderation.
• We never offer God white salt and white rice. They are bad for human beings also.
• Gur, shakkar, brown rice and puffed rice are offered to God. They can be consumed by human beings.

How to Eat Salt?

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As per WHO, one should not take more than 5gm of salt in a day. If salt intake is reduced, the incidence of heart attack, heart failure, will be reduced substantially.

Here are the ways:

  1. Substitute white salt with black salt wherever possible.
  2. Do not keep salt shaker on the table.
  3. Do not add salt in your food except in pulses and cooked vegetables.
  4. Do not add salt to salads.
  5. Avoid adding salt to foods at the table.
  6. Take stock of the sources of salt in your diet, such as restaurant meals, salt-based condiments and convenience foods. Some of these are really loaded with salt.
  7. Read the labels when shopping. Look for lower sodium in cereals, crackers, pasta sauces, canned vegetables, or any foods with low-salt options. Or, eat less processed and packaged foods.
  8. Ask about salt added to food, especially at restaurants. Most restaurant chefs will omit salt when requested.
  9. Remember the word ‘Na’, which is present in many drugs, soda etc.
  10. Nothing can be preserved without adding salt to it, therefore beware of processed and frozen fruits.
  11. Many sweet food items have significant hidden salt in them.
  12. To cook with reduced salt, one can add more lemon, garlic, amchur (mango powder) etc.
  13. It takes three months of salt-free diet to get adjusted to it and to ultimately start liking it.
  14. Never add salt to milk.
  15. Beware of salt in tooth pastes.
  16. Replace sodium with potassium salt.
  17. Achar, papad, chutney traditionally used in Indian diet have very high salt content. Most sauces will also have very high salt content.