Hypertension

One of the main arguments in favor of reduced salt intake is the prevention of hypertension. Salt retains fluid in our bodies, which makes it difficult for the heart to function, leading to high blood pressure and the development of cardiovascular diseases, particularly coronary heart disease.

It is especially important to control the amount of sodium chloride in the diet for those who already have cardiovascular problems.

Kidney disease and edema

Hypertension is a risk factor for developing chronic kidney disease, which is just one way that excessive salt can affect the kidneys. A salty diet can cause fluid retention in the body, leading to edema and increased stress on the kidneys, as well as increase the risk of stone formation.

Osteoporosis

Increased intake of sodium chloride leads to impaired water-mineral metabolism, loss of bone mass and the development of osteoporosis.

Is it necessary to give up salt completely?

Salt is an important component of the diet, as it provides the body with essential minerals. Eliminating it completely is not only not useful, but even dangerous for health. Salt provides the balance of electrolytes, participates in the nervous system, regulates blood pressure, preserves moisture in cells, has an antibacterial effect, and fills iodine deficiency ‒ so you cannot do without it.

Maintain a balance

Determining the optimal level of salt intake depends on many things: age, gender, physical activity, health and other individual characteristics. On average, according to World Health Organization (WHO) recommendations, adults should not exceed 5 g (about 1 teaspoon) of salt per day in the diet. This amount includes both added salt from cooking and salt contained in foods.

Most salt is found in bread, sausages, cured meats, fast food, convenience foods, bouillon cubes, canned goods, chips, mayonnaise, soy sauce and other prepared sauces.

20 May 2024