Salt is a commonly used ingredient and flavor enhancer in almost all cuisines. While it is essential for our body to function, the excessive intake of salt can lead to fatal health consequences.

A recent study conducted by the World Health Organization (WHO) reveals that consuming higher levels of salt dramatically increases the risk of heart disease, high blood pressure, and stroke.

What is Salt?

Salt, or sodium chloride, is a mineral that naturally occurs in seawater and in underground salt deposits. It is commonly used in cooking and food preservation, as well as in industrial and medical applications.

Sodium is an essential nutrient required by our body to regulate blood pressure, control fluid balance, and facilitate nerve and muscle function. But, excessive sodium intake can have negative consequences on our health.

High Salt Diet and Health Risks

The alarming fact is that it is effortless to go over the limit on salt intake. Excessive salt intake can lead to numerous health risks, including:.

1. High Blood Pressure

A high salt diet has been closely linked to high blood pressure, which can eventually lead to heart disease, stroke, and other fatal health problems.

2. Heart Disease

High salt intake is directly linked to heart disease, which can cause chest pain, heart attacks, and heart failure. Increased salt intake boosts blood pressure levels, forcing the heart to exert extra effort to pump blood, leading to heart problems.

3. Stroke

Excessive salt intake can also increase the risk of stroke. Strokes can be a debilitating and life-threatening condition that can impact a person’s life forever.

4. Osteoporosis

Excessive salt intake can also cause a loss of calcium, which weakens bones and can lead to osteoporosis.

Osteoporosis is a disease that makes bones fragile, and with excessive salt, it can lead to an increased risk of fractures and other bone injuries.

How Much Salt Should You Consume Each Day?

The recommended amount of salt consumption each day is less than 5 grams or approximately one teaspoon. Unfortunately, most people consume far more salt than this.

In many countries, the average salt intake for adults is between 9 and 12 grams per day, which is more than double the recommended amount.

How to Limit Your Salt Intake

According to the American Heart Association, about 75% of the sodium we consume comes from ready-made food, like processed meats, soups, and snacks. Therefore, it is essential to be wary of salt consumption in our diets.

Here are a few things you can do to limit your salt intake:.

1. Cook More at Home

When you prepare your food, you have better control over the amount of salt and the type of salt you consume. Use salt substitutes, spices, and herbs to flavor your food instead of salt. If you have to use salt, use it sparingly.

2. Read Food Labels

When buying processed foods, always check the food label and choose low salt food. Some packaged food, like bread, can contain surprising amounts of salt, so it’s essential to check the nutrition label.

The label may also indicate the amount of sodium present in the food.