Salt is something that people cannot seemingly do without – almost everyone uses it. Salt adds a savory touch to food, making dishes more flavorful. Most people feel that their meal is not entirely complete without adding a pinch of salt to it.
But hidden behind the wonderful taste that salt gives to the food lies a negative impact on people’s health. According to the World Health Organisation, daily consumption of salt per a person is recommended not to exceed about 5 grams daily or one teaspoon.
However, most consume much more than the suggested amount of salt, be it in the form of common kitchen salt, salty snacks such as chips, or processed ready-to-eat meals.
In this article, pertinent information is contained on the dangers of eating too salty food, its impact on the human body, and some simple ways with which an individual can limit salt intake in their daily lives.
Reasons Why Salt is Essential for the Human Body
Although it is imperative to discuss the negative impact of consuming a lot of salt, discussing its essential functions for the human body is just as important.
Salt, which is mostly made up of sodium chloride, performs the following critical functions in the human body:
Regulates the amount of fluid in the body through the contribution of sodium.
Supports proper nerve function by assisting in electrical impulses’ motion.
Assists in muscle retraction, including the heart.
Helps to maintain blood pressure within a balanced amount.
However, it is essential to note that while these functions are critical, too much salt consumption is counter-productive. And excessive consumption can make the normal functioning of organs disorganized and lead to various chronic diseases.
Interesting Facts about Salt Consumption
1. According to WHO, the average global consumption of salt is about 9–12 grams per person, which is a little more than twice the safe limit.
2. Studies have shown that consumption of excess salt is related to millions of cases of cardiovascular disease deaths yearly.
3. Fast food, instant meals, processed snacks, and processed meats are some of the main sources of excess sodium.
Health Risks of Excessive Salt Intake
Increased Risk of Hypertension
Hypertension or high blood pressure is one of the most common impacts of excessive salt consumption. Sodium makes fluid retained in the body, thereby increasing blood volume and putting more pressure on artery walls.
Hypertension is often called the “silent killer” because it frequently causes no symptoms but can lead to severe complications such as stroke and heart attack.
Heart Disease
The link between salt and coronary heart disease is direct. Hypertension caused by excess sodium places extra burden on the heart, accelerates blood vessel damage, and therefore increases the risk of heart attack.
Increased Risk of Stroke
High salt consumption worsens the condition of blood vessels in the brain. Uncontrolled hypertension can cause blood vessels to rupture.
Impaired Kidney Function
The kidneys must also filter sodium from the blood. Too much sodium burdens the kidneys and, after some time, damages them, increasing the risk of chronic kidney failure.
Osteoporosis
There is a direct effect of excess sodium intake. The body flushes calcium through urine when it receives too much sodium. A lack of calcium in the bones leads to fragility and, therefore, osteoporosis. This is particularly a risk among the elderly.
Water Retention and Swelling
A high-salt diet causes the body to retain water. This then results in swelling that may occur in the hands, feet, or face.
In medical terms, this condition is called edema and is often observed in people with kidney or heart disease
Risk of Stomach Cancer
Impaired Brain Function
Impact on Children
Salt consumption starting at an early age will affect the risk of obesity and hypertension in children. Worse still, children who are already used to salty foods will continue that lifestyle into adulthood.
Symptoms of Consuming Too Much Salt
- See a doctor immediately if you experience:
- Excessive thirst.
- Swelling of hands, feet, and face.
- Increased blood pressure.
- More frequent urination.
- Feeling tired easily.
It may already be too late if these symptoms are felt because the body has already been processing salt intake far beyond the normal threshold.
High-Salt Foods
Obvious foods suspected to contain salt include table salt, but most sodium comes from processed foods.
- Foods include:
- Fast food.
- Instant meals.
- Junk food.
- Processed meats.
- Canned foods.
- Instant sauces and cheese.
How to Reduce Salt in Daily Life
Limit the use of table salt in cooking or recipes.
Read nutrition labels carefully.
Choose natural foods.
Replace salt with herbs and spices.
Eat more fruits and vegetables.
Cook at home.
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Conclusion
Salt is indeed important for the body, but over time, if consumed excessively, it becomes a source of dangerous diseases. Hypertension, heart disease, stroke, kidney failure, osteoporosis, and stomach cancer are just some of the health risks associated with excess salt.
This often creates fear and the stigma of bland food. In reality, reducing salt intake does not mean sacrificing the taste of favorite meals. With fresh ingredients, the use of herbs, and healthy lifestyle habits, we can still enjoy delicious food without harming our health.
As a reminder, health is a long-term investment. Therefore, reducing salt consumption today is just a small step to prevent serious diseases in the future.
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