Salt: Why Less is More for a Healthier You Salt is a crucial ingredient in our daily diet as it enhances the taste of food and preserves it. However, an excess of salt is not only harmful to our health but can also lead to various chronic diseases. The majority of people consume more salt than their body requires. In this article, we will discuss why less salt leads to a healthier you. What is salt? Salt is a mineral compound that is composed of sodium and chloride ions. Sodium is essential in maintaining the balance of fluids in the body and aids in the functioning of muscles and nerves. However, excessive consumption of sodium can lead to hypertension, stroke and other heart diseases. According to the World Health Organisation (WHO), the recommended daily intake of sodium for an adult is less than 2,000 mg, which equates to 5 grams. The Effects of Too Much Salt Excessive salt intake has been linked to various health problems. A large number of the population are unaware of how much salt they consume daily as salt is added to many processed and packaged foods. Excessive consumption of salt increases the risk of hypertension, which can lead to chronic heart disease, stroke, kidney damage, osteoporosis, and other health hazards. According to the Centers for Disease Control and Prevention (CDC), nearly 75% of daily sodium intake throughout the world comes from processed foods. Canned soups, macaroni and cheese, fast food, bread, cheese, bacon, and potato chips are all some common foods that contain higher salt than a human body requires. Effects of Less Salt Reducing salt intake can have a significant positive impact on health. A reduction in salt consumption can lower systolic blood pressure by up to 4-6 mm Hg, which directly contributes to a 22% reduction in stroke. According to one study, the lifetime risk of hypertension can be reduced by up to 30% by consuming less than 2.5 grams of salt daily. Less salt intake can also lower the risk of cardiovascular disease. One study suggests that a 25% reduction in salt consumption could result in a 25% reduction in heart disease. Additionally, it can lower the risk of developing osteoporosis. High salt intake results in increased calcium excretion causing excretion of calcium products in urine. Reducing Salt Intake Reducing salt intake can be challenging, especially if one has been consuming excessive salt for a prolonged period. However, taking small steps daily can make a large difference. Here are some tips to reduce salt intake: 1. Food labelling: Always read labels, check the nutritional information and avoid foods that are high in salt. 2. Use fresh ingredients: Use fresh fruits, vegetables and fresh herbs in your cooking, instead of pre-packaged and processed foods. 3. Eat at home: Eating at home helps you maintain control of what goes into your food, so you can regulate your salt intake. 4. Use spices: To add flavour to your meal, use spices like pepper, oregano, basil and rosemary rather than salt. 5. Gradual reduction: Reduce salt intake gradually, so your taste buds can adapt. Start by using half the amount of salt you typically use. 6. Avoid salty snacks: Avoid picking up salty snacks like chips, popcorn and pretzels at the grocery store. Instead, opt for healthy snacks like fruits, nuts and salads. 7. Cook from Scratch: the majority of commercially consumed foods have high quantities of salt – try to cook everything from scratch. Conclusion In conclusion, consuming less salt is beneficial for a healthier lifestyle and reduces the risk of various diseases. Despite the worldwide recommendation of less than 2,000 mg of salt consumption per day, the majority of people worldwide consume almost double that amount. Reducing salt intake by gradually incorporating changes in food habits can lead to improved health in the longer run. Opting for fresh, non-processed, and low-salt foods will not only benefit your health, but also will boost your energy level in day-to-day life.

– Centers for Disease Control and Prevention (CDC): Salt. (n.d.).

– Mente, A., & O’Donnell, M. (2019). Salt Intake and Health. New England Journal of Medicine, 381(7), 678-680.

– World Health Organisation: Salt reduction. (n.d.).

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