Salt, chemically known as sodium chloride, is essential for maintaining fluid balance, transmitting nerve impulses, and supporting muscle function (1). Despite these critical functions, excessive salt consumption is linked to a number of health risks, particularly cardiovascular diseases such as hypertension (high blood pressure) and stroke (2).
The Health Effects of Excess Salt
According to the World Health Organization (WHO), lowering salt consumption could prevent millions of deaths each year (3). Some of the health risks are associated with high salt intake are:
High Blood Pressure and Cardiovascular Disease
Salt retains water in the body, which increases blood volume and puts additional strain on blood vessels. This can eventually rise to hypertension, which is a significant risk factor for heart disease, stroke, and renal disease (4).
Kidney Disease
The kidneys play a crucial role in regulating salt balance in the body. Too much salt can strain the kidneys, leading to reduced function and an increased risk of kidney stones or chronic kidney disease (5).
Fluid Retention and Oedema
Salt draws water and causes fluid retention in tissues. This can cause swelling (Oedoema) in the legs, feet, and other areas of the body. Chronic fluid retention can also strain the heart and worsen heart failure symptoms (6).
Understanding the Recommended Salt Intake
The recommended daily salt intake varies according to age and health status. In general, adults should consume no more than 6 grams of salt per day, which is equivalent to one teaspoon (7). However, most people exceed this limit due to the high salt content of processed foods and restaurant meals (8).
Hidden Sources of Salt
One of the difficulties in limiting salt intake is recognising hidden sources. Processed and packaged foods, such as canned soups, sauces, snacks, and processed meats, are rich in salt (9). Even seemingly healthful meals, such as bread and morning cereals, can add to our regular sodium intake.
Tips For Reducing Salt Intake
Cook at Home: Preparing your own meals with fresh ingredients allows you to have better control the amount of salt in your food.
Examine the labels: Check nutrition labels for sodium content and choose low-salt or salt-free options.
Use Herbs and Spices: To improve flavour without using salt, try experimenting with herbs, spices, and citrus flavours.
Eat Fewer Processed Foods: Reduce your consumption of packaged and processed foods, which are frequently rich in salt.
We need salt in our diets, but like with many things in life, moderation is the key. We may promote our general health and wellbeing by being aware of how much salt we consume and by choosing foods wisely (10).
Support and Information
National Kidney Foundation- https://www.kidney.org/newsletter/top-10-tips-reducing-salt-your-diet
Action on Salt- https://www.actiononsalt.org.uk/salthealth/
British Heart Foundation- https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/salt
References
(2) Despite these critical functions, excessive salt consumption is linked to a number of health risks, particularly cardiovascular diseases such as hypertension (high blood pressure) and stroke.
(9) Jachimowicz-Rogowska, K., & Winiarska-Mieczan, A. (2023). Initiatives to Reduce the Content of Sodium in Food Products and Meals and Improve the Population's Health. Nutrients, 15(10), 2393. https://doi.org/10.3390/nu15102393
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