Cut down on salt in your diet by using spices and other flavour enhancers such as dried and fresh herbs, garlic, ginger, citrus, vinegars, and wine. With a wide variety of choices available like black pepper, cinnamon, turmeric, basil, chili peppers, and lemon juice, you have plenty of opportunity to create interesting tasting meals — and with far less sodium.
Most of the salt that we consume comes from prepared and processed foods. The list is long and varied, and includes the likes of smoked and cured meat, canned juices, canned and dry soups, snack foods, sandwich meats, pizza and other fast foods, as well as many condiments, relishes, and sauces. It’s well worth putting in the effort to look for alternatives.
Sodium chloride is essential to the body. The sodium in salt helps transmit nerve impulses and contract muscle fibres. Working with potassium, it balances fluid levels in the body, but you only need less than one-tenth of a teaspoon to do this, whereas the average person gets nearly 20 times that much. In some people, consuming extra sodium makes the body hold onto water which can increase blood pressure.
One must learn by doing the thing, for though you think you know it, you have no certainty until you try.” ~ Aristotle
Whole grains are a source of fibre and are typically low in fat. Where possible, get your whole grains from sources other than bread. Even whole-grain bread can contain considerable sodium since bread contains salt for flavour and to ensure that the dough rises properly. Avoid this excess salt by getting your whole grains from salads sprinkled with chopped vegetables, nuts, and legumes, herbs and spices, healthy oils, vinegar or citrus.
Mental activity over a lifetime builds a dense network of connections between brain cells. Experience and learning build and maintain these connections. When you learn something new, you keep this "cognitive reserve" in good shape. Mentally challenging tasks have the biggest impact. Taking on an endeavour like learning a new language can be a difficult investment, but the payoff is greater.