Salt or sodium chloride is a mineral composition normally used as a spice. For years, however, experts have warned us about the dangers associated with intense salt consumption.
Salt, known as white poison by many people, can cause health problems if consumed in large quantities over a long period of time, such as table sugar and refined flour. Is it true what is said about salt consumption?
Below we will talk about the most important facts about excessive salt consumption. Take a look at the recommendations below.
1. Intense salt consumption can lead to high blood pressure
Solid evidence suggests that salt is one of the main causes of high blood pressure. Chronic high blood pressure is also known as arterial hypertension.
This is, after all, It increases the risk of stroke and heart disease. These are among the leading causes of death in the first world countries.
Some tests in countries such as the UK, Japan, or Finland have shown that reducing salt intake on a daily basis leads to a decrease in high blood pressure and deaths due to stroke.
However, the same experts point out that this may have been due to the fact that these people acquired certain healthy habits at the same time.
2. Consuming too much salt may increase the risk of stomach cancer
Today, stomach cancer is still one of the leading types of cancer. Geographical variations in the rate of occurrence have led researchers to think that there may be links between this type of cancer and dietary habits.
Main nutritional factors related to this disease, smoked foods, salt-soaked foods and nitrite-rich foods regularly consumed. Meta-analysis of longitudinal studies showed:
In some epidemiological studies, the relationship between excessive salt consumption and stomach cancer was analyzed.
“There is a strong inverse relationship between total salt intake and salt-rich foods and the risk of stomach cancer in the general population.”
Some research sites specifically focus on canned meat, fish or pickled vegetables. Therefore, clinical and epidemiological evidence suggests that reducing salt intake and consumption of salt-rich foods can lead to a decrease in stomach cancer.
Read: What Are The Healthiest Salts?
3. Kidney patients should keep their salt intake under control in their nutrition programs.
People with chronic kidney diseases should avoid consuming salt. Kidney diseases are linked to heart disease risks and non-working kidneys.
Considering that one of the kidneys’ roles is to maintain sodium balance, the importance of these patients adjusting their salt intake in a moderate manner will be understood. When scientific studies are examined, improvements in high blood pressure and sodium excretion can be seen after 24 hours.
The risk of swelling also decreases, but the effects of reducing salt intake in the long term (such as a decrease in the rate of death or kidney failure) are uncertain.
4. We consume a lot of salt
The World Health Organization (WHO) recommends consuming around 5 grams of salt per day. The problem today is that a person’s daily average salt intake significantly exceeds the amounts recommended for both children and adults in all current guidelines.
In some countries where this measurement is made, salt intake on average is 8-12 grams on a daily basis.
Read also: 8 Reasons to Avoid Processed Foods
5. Watch out for uncontrolled salt
We do not take most of the salt we consume from the food we cook. The amount from the food we cook constitutes about 20-25 percent of our daily salt intake. The amount of salt in the food we buy is much worse.
- Instant soups and broths
- Cube meat or chicken broth
- Bread, biscuits and cereals
- Sausages and other processed meats
- Snacks and salty nuts
That’s why the best way to reduce salt in our diets is to prefer fresh foods as much as possible. In particular, the following:
- Fruits and vegetables
- Dried fruits
- Cereals for breakfast
- The fish
- Fresh lean meat
6. Low salt consumption is also dangerous
Like everything, we should consume neither more nor less salt. It is best to establish a good balance. We know that we need to track excessive consumption. However, we should not destroy the salt completely or reduce our salt consumption to almost zero.
Salt is also required. Thanks to sodium, our bodies can maintain a good hydration balance, carry oxygen and nutrients, and produce neural stimulation.
Consuming too little salt can also cause health problems. Paradoxically, both high and low salt consumption leads to high risk of blood pressure and cardiovascular disease.
We have learned some facts about salt and we know that salt should be included in our nutrition program. If you have any questions, consult your doctor.