Salt is one of the most popular food additives. Its salty taste has been loved for centuries, and a pinch of salt can bring out the depth of flavor in many a dish. However, do we realize the powerful effect salt has on our health? Although it is necessary for the proper functioning of the body in small amounts, excess can lead to many serious problems.
Why Salt Is Necessary.
Sodium is an important mineral that:
- Regulates the body’s water and electrolyte balance,
- affects the conduction of nerve impulses,
- Participates in muscle contractions.
The body needs sodium to function properly, but in small amounts.
Effects of Excess Salt in the Diet
Unfortunately, most of us consume too much salt. The World Health Organization (WHO) recommends limiting its intake to 5 grams a day, meanwhile the average Pole eats twice as much! What are the consequences of a salt-rich diet?
Hypertension
Excess salt in the diet leads to an increase in blood pressure. Sodium retains water in the body, which increases the volume of blood circulating in the vessels and puts a strain on the heart. Hypertension is a “silent killer” that increases the risk of heart attack, stroke and kidney failure.
Cardiovascular Diseases
A diet high in salt promotes the development of atherosclerosis, coronary heart disease and heart failure. Excess sodium damages the endothelium of blood vessels, leading to the deposition of atherosclerotic plaque and narrowing of the arterial lumen.
Kidney Problems
The kidneys are responsible for excreting excess sodium from the body. A diet high in salt overloads the kidneys and can lead to kidney damage, resulting in kidney failure.
Osteoporosis
Excess salt leaches calcium from the bones, which increases the risk of osteoporosis, or bone sagging. Osteoporosis manifests as bone pain, increased brittleness and skeletal deformities.
Cancers
Research indicates a link between a salt-rich diet and an increased risk of certain cancers, including stomach cancer.
Obesity
Salt increases appetite and thirst, which can lead to excessive caloric intake and subsequent obesity.
Where Does the Salt Hide?
Salt is not only found in the salt shaker. Large amounts of salt are contained in processed foods such as:
- cold cuts,
- yellow cheeses,
- bread,
- prepared meals,
- fast food,
- sauces,
- spices,
- powdered soups,
- chips,
- sticks,
- crackers.
Salt is also added to many products we wouldn’t suspect, such as sweet breakfast cereals and fruit yogurts.
How to Limit Salt Consumption?
- Limit your intake of processed foods. Cook at home, choose fresh produce and season the dishes yourself.
- Read the labels. Pay attention to the salt content of foods.
- Choose products with low salt content. Look for products labeled “low-sodium” or “no added salt.”
- Use herbs and spices. Instead of salt, use herbs, spices and natural additives such as garlic, onions and lemon juice.
- Limit salt at the table. Don’t add salt to dishes at the table.
- Rinse canned goods. Rinsing canned goods under running water helps remove excess salt.
- Eat more fruits and vegetables. Fruits and vegetables are naturally low in sodium and rich in potassium, which helps regulate blood pressure.
- Drink plenty of water. Water helps flush excess salt out of the body.
Summary
A diet high in salt is a serious health risk. Excess salt can lead to high blood pressure, heart disease, kidney problems, osteoporosis, cancer and obesity. That’s why it’s so important to limit its intake. By following our advice, you can take care of your health and enjoy your well-being.
