Consumption of sodium has been considered a necessary mineral. The World Health Organization (WHO) recommends intake of about 1 teaspoon of salt in a day, approximately about 2,300 mg, to prevent conditions like high blood pressure.
Sodium, commonly associated with ‘salt,’ is almost available in everything that we eat and drink. Moreover, it is also added in the processed food as a flavouring agent at home or in restaurants. According to published reports, there is a direct link between high sodium intake and high blood pressure. While referring to high blood pressure, it denotes damaging the blood vessels and arteries, raising the probability of stroke, heart disease, kidney disease, or heart failure.
After a close evaluation, the health authorities established a guideline for limiting sodium intake. However, the confusion arises as not everyone can benefit from this low-sodium intake guideline.
The Role Of Salt In Our Body
To understand the role of salt, it’s one of the ways to load the body with enough electrolytes, a kind of mineral that creates electrically charged ions. While salt consists of highest sodium and chloride, any table salt has roughly 40% sodium and 60% chloride. Hence, we tend to consume about 75% of sodium through salt from different foods.
The doctor would suggest you consume an adequate amount of salt, as excess sodium intake could affect the risk of developing hypertension, while salt also has the potency to leach calcium from your bones, leading to osteoporosis.
How Much Salt Is Good To Eat Daily?
The dosage of salt can differ among healthy individuals and those with high blood pressure. For instance, anyone consuming more than 7 grams of sodium a day with existing high blood pressure, it’s important to reduce the sodium intake. But otherwise, this amount of salt consumption is probably safe. In fact, research shows that in both people with high and normal blood pressure, consuming too little sodium may actually pose more health risks than consuming too much.
What Happens If You Eat Too Little Salt?
While most people focus on the dangers of high sodium, very low sodium levels can also lead to health issues. Sodium plays a crucial role in regulating blood pressure, nerve function and muscle contractions. Insufficient sodium can lead to:
- Fatigue and dizziness
- Nausea and confusion
- Low blood pressure (hypotension)
- Muscle cramps
- Increased insulin resistance
This condition, known as hyponatremia, happens when there’s not enough sodium in the blood. It’s more common in elderly individuals and people with certain medical conditions or those on diuretics.
Striking the Right Balance
The goal is not to eliminate salt but to consume it mindfully. Many packaged and restaurant foods contain hidden salt. So, while your home-cooked meals may be moderate in sodium, added salt from snacks, sauces and processed foods can quickly push your daily intake over the limit.
Here are a few practical tips for better sodium management:
- Read nutrition labels and choose low-sodium options where possible.
- Cook more meals at home, where you can control how much salt goes in.
- Use natural herbs and spices like turmeric, ginger, garlic and pepper to flavour food instead of extra salt.
- Staying hydrated helps the body to balance sodium levels naturally.
- Opt for potassium-rich foods like bananas, spinach and sweet potatoes. Potassium has ability to counteract the effects of sodium during blood pressure.
Conclusion
Salt is essential, but try consuming it in moderation. While excessive salt consumption can raise the risk of hypertension and heart disease, too little salt can lead to other health complications. For most healthy individuals, a moderate salt intake of roughly 1 teaspoon (2,300 mg sodium) per day is a safe benchmark. If you have high blood pressure, it’s wise to reduce your intake and monitor your diet closely. For more such health and wellness blogs, stay tuned to Healing Pharma!
