I. Introduction
Do you know salt is a vital component of our diet? Just the right amount of salt in our food adds to its flavour and enhances the overall taste. However, the human body can struggle with an overconsumption of salt. In this article, you are going to understand the risks involved in eating too much salt and ways to reduce your salt intake.
II. Understanding Salt Intake
Salt is 40% sodium and 60% chloride. The body uses sodium for several functions like controlling blood volume and aids with transmitting nerve impulses. The recommended daily salt intake for adults is only 2,300 milligrams (mgs), equivalent to 1 teaspoon of salt. But some people may need less according to their health conditions and age.
However, it’s easy to exceed this limit. Many pre-packaged foods have an excessive amount of salt, and that’s why it’s essential to understand how much salt we consume daily. That’s where sodiometers come in handy: it is a pocket-size device that estimates the sodium content of foods.
According to a CDC report, nearly 90 percent of US adults consume more salt than necessary, putting their health at risk.
III. Discussing Health Risks
Excessive salt intake can lead to several health problems in the short and long term. High salt intake can cause high blood pressure, which can cause stroke and kidney disease, and heart attack.
“Harmful effects of excess salt also include osteoporosis, bloating and dehydration,” says Dr Satish Koul, a nutritionist.
The human body needs a balance between salt and water for optimum health, but too much salt can lead to water retention in the kidneys and blood vessels, causing swelling and high blood pressure.
One real-world example of salt’s effect on health is a study published in the Journal of the American College of Cardiology that found that a high-salt diet was linked to a 37% higher risk of heart failure in women.
IV. Ways to Reduce Salt Intake
Reducing your salt intake may seem like a daunting task, but there are several practical things you can do. Start by reading the amount of sodium on the label of the packaged food you buy- go for the ones with less salt. Use the sodiometer when cooking at home to make sure you’re not using excessive salt for your meals.
Another way to reduce salt intake is by adding spices and herbs to add flavour to your meal without adding salt. “Some of my favourite ways to add flavour include using ginger, lemon, and cumin,’ suggests Chef Maria.
Lastly, reduce the number of processed foods and replace them with whole, unprocessed foods. Most processed foods have excessive salt to increase their shelf life, so it’s better to switch to freshly cooked meals.
V. Conclusion
Consuming the right amount of salt can help you lead a healthy life, but excessive salt can lead to several health risks. We hope that after reading this article, you understand the importance of monitoring your salt intake and take small but meaningful steps towards reducing it. As Mahatma Gandhi said, “It is health that is real wealth and not pieces of gold and silver.
