The existence of sodium is essential to our physiological processes such as regulating fluid balance and maintaining blood pressure. Salt intake is crucial to human survival.

The recommended daily consumption of sodium is 2,300 mg which translates to approximately one teaspoon of salt. However, the average American remarkably consumes about 3,500 mg or an excessive 1.5 teaspoons, leading to a worrisome situation.

Excess salt consumption has been linked to numerous health issues including high blood pressure, kidney disease, and stroke. This article discusses the science of salt consumption and how it affects our bodies.

What is Sodium?

Sodium is a vital mineral in our body’s functions and carries electrical impulses. We commonly refer to sodium as table salt, which is a compound arrangement of sodium and chloride.

Salt derives from various sources such as rock salt, sea salt, and mineral salt, or it can be obtained from processed foods. However, unprocessed salt is pure and unrefined.

How Much Sodium is Too Much?

The recommended daily sodium intake stands at 2,300 mg, with an upper limit of 2,400 for safely consuming salt. However, this limit is not fixed but varies depending on factors such as age, health status, and existing medical conditions.

For instance, the American Heart Association recommends that people with hypertension, African Americans, and people above 51 years should consume less than 1,500 mg of sodium daily.

The Relationship Between Salt and Blood Pressure

Several studies have established a link between high salt and blood pressure levels. This connection arises from the effect of salt on fluid retention, which tends to increase blood pressure.

When we consume salt, the body works hard to eliminate excess sodium through urine. However, when the kidneys can’t excrete sufficient sodium, a surplus level builds up, resulting in more water in the blood vessels.

This increases the volume of blood and amplifies the pressure on the arteries’ walls, leading to high blood pressure, also referred to as hypertension.

Are There Health Risks Associated With Consumption of Excess Sodium?

There exist several health consequences of consuming excess salt beyond the recommended daily intake. Some of these risk factors include:.

High Blood Pressure – As mentioned earlier, high salt intake causes an increase in blood volume, which, in turn, increases blood pressure levels leading to cardiovascular system complications such as stroke and coronary heart disease.
Heart failure – High salt intake puts a great strain on the heart’s muscles, which may lead to heart failure, a condition that arises from the heart’s inability to pump blood properly.
Osteoporosis – Recent studies show that excessive salt intake is linked to the development of weakened bones. The high levels of salt tend to cause an increase in calcium secretion through urine, resulting in a deficiency of the mineral in the body, leading to brittle bones.
Kidney Disease – When the kidneys can’t excrete sufficient sodium, they tend to become overwhelmed, leading to kidney damage or failure.
Dehydration – Increased salt intake leads to a deficiency in body fluids as the body tries to maintain a balance between salt and fluids leading to severe dehydration which may be fatal.

The Avoidance of Salt in Processed Foods

Most processed foods tend to have high levels of sodium, and when consumed regularly, they result in high sodium levels. Examples of processed foods that are high in sodium include canned soups, salty snacks, frozen food, and processed meats.

In addition, fast foods due to their high sodium content have become a significant concern, increasing the risk of other health issues such as obesity and diabetes.

How to Reduce Salt Intake

The easiest way to reduce excess salt intake is by avoiding processed foods and fast foods. Cooking at home enables us to employ alternative flavors that can replace salt.

Use Spices – Natural spices such as ginger, rosemary, paprika, and garlic provide a great flavor kick without overloading sodium levels. Herbs, like thyme and basil, are great for optimizing flavor and reducing salt intake.
Be Creative with Vinegar – Ideal for marinades, vinegar offers a delightful tanginess and acidity, reducing the need for extra salt in a dish.
Try Lemon – Adding zesty citrus juice and zest to dishes provides a uniquely bright flavor while reducing salt content.

Conclusion

Salt is necessary for the optimal function of the human body; however, as with all good things, too much is terrible. Excess salt intake has numerous health implications and must be avoided.

The unfortunate truth is that processed foods are a principal source of high salt intake, and, therefore, when consumed frequently, they lead to severe health complications. Cooking natural ingredients promotes healthy living, and the incorporation of natural spices offers an alternative solution for reducing salt intake.