Salt, or sodium chloride, is a crystal-like compound that is commonly used to add flavor to food. While it may make food taste better, high salt intake has been linked to various health problems, including heart disease.
What is heart disease?
Heart disease refers to a range of conditions that affect the heart, including coronary artery disease, arrhythmias, and heart failure. It is the leading cause of death worldwide, with an estimated 17.9 million deaths in 2019 alone.
How does salt intake affect heart disease?
A high salt intake can lead to high blood pressure, which is a major risk factor for heart disease. When there is too much sodium in the blood, the kidneys cannot remove it all, and it builds up, causing the body to hold excess fluid.
This puts a strain on the heart and blood vessels, leading to high blood pressure, which can damage the arteries and increase the risk of heart disease.
What does the latest research say about salt and heart disease?
Several studies have been conducted to investigate the link between salt intake and heart disease, and the latest research findings suggest that reducing salt intake can lower the risk of heart disease.
A study published in JAMA Internal Medicine in 2021 analyzed the results of 34 randomized clinical trials involving over 133,000 participants.
The study found that reducing salt intake was associated with a 12% lower risk of cardiovascular disease and a 10% lower risk of stroke, regardless of whether the participant had high blood pressure or not.
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Another study published in The Lancet in 2020 analyzed the results of 63 randomized clinical trials involving over 100,000 participants.
The study found that reducing salt intake was associated with a 23% lower risk of cardiovascular disease in people with high blood pressure and a 17% lower risk in people with normal blood pressure.
How much salt should we be consuming?
The World Health Organization recommends consuming less than 5 grams of salt per day, which is equivalent to about one teaspoon. However, most people consume much more than this, with the average daily intake being around 9-12 grams.
How can we reduce our salt intake?
Reducing salt intake can be challenging, as most of the salt we consume is hidden in processed foods. However, there are several steps we can take to reduce our salt intake:.
- Read food labels and choose lower-salt options
- Avoid adding salt to meals at the table
- Cook from scratch using fresh ingredients
- Use herbs, spices, and other seasonings to add flavor to food
- Avoid processed and convenience foods, which are often high in salt
The bottom line
Reducing salt intake is an effective way to lower the risk of heart disease, and the latest research findings further support the importance of reducing salt intake.
By making simple changes to our diet, we can lower our salt intake and improve our heart health.
