# Breeze Plan # Eating less salt can lower blood pressure, which has long been a consensus, but few people can do it. The reason is that food is not delicious without salt. Even the satisfaction of eating is deprived, why insist? Well, there is some truth, but it's not all right. It is not difficult to master the following details that can keep delicious with less salt. "Ask the doctor" for your detailed explanation. Find the right time to put salt, and add salt after boiling. When we judge the salinity of a dish, we usually pick up a piece and taste it before cooking. More specifically, the concentration of salt affects the size of taste buds in a short time at the entrance. This mechanism of saltiness enables us to produce the same saltiness effect with less salt. That is, we put salt before cooking, and most of the salt gathers on the surface of food. At the moment of entrance, the taste buds with high concentration produce enough salty taste. But in fact, there is little salt in food. If the salt is put too early, the salt will dissipate and penetrate into the food, resulting in a decrease in the overall salt concentration and a weakening of the salty taste. Therefore, putting salt before cooking can not only ensure the salty taste, but also minimize the salt intake. Increase the proportion of seasonings to improve the taste of side dishes, while adding less salt and more side dishes such as onions, ginger, garlic, fresh peppers and coriander. They will give dishes a strong taste, even if there is little or no salt, the taste is full. In addition, star anise, cinnamon, fennel, cinnamon, pepper, curry powder and other spices can also make the taste richer, without relying too much on soy sauce and salt. Less sugar and more acid: improve the sensitivity of taste buds to salt. Sour taste can increase the sensitivity of taste buds to salty taste. People often say that sour food is appetizing, partly because it can lower the threshold of taste buds and make less delicious food delicious. Proper use of sour food such as vinegar and lemon juice can reduce the use of salt. On the contrary, sweetness will weaken the salty taste of salt and easily lead to excessive use of salt. If you like cooking with sugar, you can consider getting rid of this habit. Eat more fresh vegetables and fruits. I don't know if you have this feeling, tomatoes, cucumbers and other vegetables taste good raw. But once you put less salt in the cooking, you can't eat it. This is not surprising. Fresh natural fruits and vegetables have their own unique taste and fragrance. Even without salt, it tastes good and is easy to be accepted by everyone. Once cooked, most of these aromatic substances are destroyed by heat, moisture is forced out, and the taste changes greatly, so we have to rely on spices to flavor them. It is suggested to replace the original cooking dishes with a plate of vegetables and fruits without salt in daily dishes. Such as tomato pieces and cucumber pieces. In this way, the intake of condiments such as salt can be reduced during processing. In addition, fruits and vegetables are high in potassium and low in sodium, which also promotes the balance of potassium and sodium in the body and has a good effect on preventing hypertension. Changing Taste Habits Step by Step In the past 30 years, one of the biggest changes on the dining table in China has been paying more and more attention to taste. Mala Tang, boiled beef, spicy chicken, crayfish, spicy pot, barbecue, hot pot ... many people are in a state of no spicy and unhappy. The frequency of eating out increases, which makes our taste buds less sensitive to salt, and the taste becomes heavier and heavier with the training of these foods. It is not easy for people who are used to a high-salt diet to give up this bad habit at once. If you decide to start controlling salt, please make yourself a time plan to reduce salt and gradually restore your sensitivity to salt. After a period of time, even if the salt concentration in our dishes is reduced, it will feel delicious. An important role of zinc in ensuring zinc sufficiency is to synthesize gustatory, a kind of protein containing zinc, which can increase the sensitivity of taste buds to food taste, including salty taste and sweet taste. With the increase of age, the zinc intake of the elderly is decreasing, and if it is not supplemented in time, it will be short of zinc. If there is insufficient zinc in the body, the sensitivity to these tastes will be reduced, so even if a lot of salt and sugar have been put in, it is still tasteless. If there is no gout problem, you can eat more seafood such as fish, shrimp and oysters. This food is high in zinc. For example, make oyster soup to stimulate appetite and supplement zinc. "Seeking medical treatment"-Dr. ——Xi 'an's team. This article belongs to the second part of the excellent series "Diet for Reducing Weight by Removing Sodium: Eating Hypertension". Specific recipes and personalized diet suggestions will continue to be introduced in the future. Pay attention to us and know how to eat high blood pressure. In addition to eating, you can also pay attention to the following columns of hypertension medication. Disclaimer: The above content comes from the Internet, and the copyright belongs to the original author. If there is any infringement of your original copyright, please let us know and we will delete the relevant content as soon as possible.