Excess salt consumption kills 1.89 million every year
The World Health Organisation (WHO) has warned against the consumption of excessive salts. Implying the disastrous effects of salt consumption on human health, the WHO had earlier said in a report that the primary health effect associated with diets high in sodium is raised blood pressure, increasing the risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, Meniere’s disease, and kidney disease. "An estimated 1.89 million deaths each year are associated with consuming too much sodium," the WHO has said.
How does sodium elevate blood pressure levels?
Sodium, a component of table salt, plays a crucial role in maintaining fluid balance and transmitting nerve impulses in the body. However, excessive sodium intake can lead to increased blood pressure, a major risk factor for heart disease and stroke. The primary mechanism involves water retention. High sodium levels prompt the body to retain water to balance the concentration of sodium in the bloodstream. This increased volume of blood circulating through the vessels puts extra pressure on the arterial walls, leading to elevated blood pressure. Moreover, the retained water can contribute to the expansion of blood vessel walls, making them less elastic and more resistant, further raising blood pressure. Additionally, high sodium levels may affect the function of the renin-angiotensin-aldosterone system, a hormonal system that regulates blood pressure and fluid balance. Consistently elevated blood pressure can damage arteries, increasing the risk of atherosclerosis, where fatty deposits build up and restrict blood flow. This, in turn, raises the risk of heart attacks and strokes.
WHO recommends just 5 grams of salt per day
For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt (just under a teaspoon). For children aged 2–15 years, WHO recommends adjusting the adult dose downward based on their energy requirements. This recommendation for children does not address the period of exclusive breastfeeding (0–6 months) or complementary feeding with continued breastfeeding (6–24 months). 5grams of salt contain 2000 mg of sodium.
How to reduce sodium intake?
To reduce sodium intake, cut down salt consumption as it contains sodium chloride and processed foods containing sodium glutamate. WHO recommends the following: eat mostly fresh, minimally processed foods; choose low-sodium products (less than 120mg/100g sodium); cook with little or no added sodium/salt; use herbs and spices to flavor food, rather than salt; limit the use of commercial sauces, dressings, and instant products; limit the consumption of processed foods and remove the saltshaker/container from the table.
These are the healthy alternatives to salt
Opt for flavorful herbs and spices like basil, thyme, or rosemary to enhance taste without added salt. Citrus juices such as lemon or lime provide a zesty kick. Vinegar, especially balsamic or apple cider vinegar, adds depth to dishes. Garlic and ginger offer savory notes, while onions provide sweetness. Utilize natural umami-rich ingredients like tomatoes or mushrooms. Experiment with various seasoning blends, such as curry powder or chili flakes, for diverse flavors. Embracing fresh ingredients and culinary creativity reduces reliance on salt while promoting a healthier and more balanced diet. Prioritizing these alternatives contributes to overall well-being and flavor diversity.