Everyone knows that it’s unhealthy to consume excessive amounts of salt. However, not many people are aware of the actual consequences of exceeding the recommended intake. In moderate amounts, salt is essential for human health because it can regulate blood pressure, support nerve and muscle function, help maintain body’s water balance, and aid the nutritional absorption on the intestines. The appropriate daily intake of salt is about one teaspoon, consuming more than advised can lead to high blood pressure and other health consequences. Find out what are the negative effects of salt, and tips to reduce salt intake.
The negative effects of excessive salt consumption
Here are the reasons why you should consider reducing your salt intake:
Gut health
- Excessive amounts of salt can lead to gastrointestinal disorders by affecting the gut microbiota.
- Salt can damage the stomach lining and lead to gastric ulcers.
Cardiovascular health
- High salt intake can increase the blood pressure, which can damage the arteries.
- High blood pressure can lead to heart attacks and strokes.
Kidney health
- Excessive salt consumption can cause kidney disease by impairing kidney function.
- In longer term, salt can cause kidney stones by increasing the calcium secretion.
Cognitive function
- High salt intake in longer term can potentially increase the risk of dementia.
- Excessive amount of salt can cause inflammation throughout your body and brain. Neuroinflammation can impair memory and learning functions, and lead to Alzheimer’s disease.
Tips to reduce salt intake
By reducing salt intake, you will minimise the chances of getting any of the health risks mentioned above. Find out some tips:
Incorporate fresh foods in your diet
- t’s best to include high-potassium foods such as oranges, tomatoes, sweet potatoes, white beans, bananas, and greens, because they can help counter the effects of salt.
- Limit processed foods such as frozen dinners, canned soups, and crisps, because they’re high in salt.
Read labels
- Avoid products which have high salt or sodium.
- Choose products with “no salt added” or “low sodium”.
Consider cooking alternatives
- When cooking your meals, replace salt with herbs, spices, garlic, or citrus. They can all add flavour.
- For meat meals, you can add flavour by marinating the meats with olive oil, garlic, lemon juice, and some herbs.
Gradually reduce salt
- When eating out, ask to prepare your food with less salt.
- By gradually reducing salt, your taste buds will adjust and it will be easier to adapt.
