Why Too Much Salt is Harmful: Eating too much salt can increase the risk of diseases ranging from BP to kidney. Know how much salt is safe to consume daily and easy ways to reduce it.
Salt Side Effects: Salt is the most important part of our diet. The sodium present in it helps in maintaining water balance in the body and helps in proper functioning of nerves and muscles. When salt is consumed in excess, it becomes dangerous for the body. That’s why doctors often say- eat less salt, but do not stop it.
Why is excess salt harmful?
1. Can increase blood pressure
Consuming too much salt increases the amount of sodium in the body. Due to this the body starts retaining more water. When water increases in the body, blood pressure increases. For example, if more water is filled in a pipe than required, the pressure on it increases. Exactly the same happens with our blood cells.
2. Risk of heart disease increases
Due to high blood pressure for a long time, the heart has to work harder. This increases the risk of heart attack, heart failure and stroke.
3. There is more pressure on the kidneys
Kidneys work to remove extra sodium from the body. If too much salt is consumed continuously, the work pressure on the kidneys increases.
4. Swelling may occur in the body
Consuming too much salt causes water to accumulate in the body. Due to this, swelling may be felt on hands, feet and face.
5. Bones can also be affected
According to research, due to excess sodium, calcium gets released from the body in large quantities. In the long run, this causes bones to become weak. This also happens when calcium is taken less.
Read this also- Why does diabetes occur?
Which things contain more salt?
Often people think that only salt added to food causes harm. But actually more salt is hidden in these things-
- chips and snacks
- Instant Noodles
- Pizza and Burgers
- pickles and papad
- packaged soups
- processed meat
- Sauce and Ketchup
How much salt should one eat every day?
According to WHO, a fit youth should eat less than 5 grams (about one teaspoon) of salt in a day. This also includes salt from packaged food products.
Read this also- Why does headache occur?
How to avoid eating too much salt?
- Do not add salt to food.
- Eat less packaged food products.
- While purchasing, definitely check the amount of sodium in the nutrition label.
- Use lemon, coriander, mint, cumin and other spices to enhance the taste.
- Eat more fresh fruits, vegetables and home-cooked food.
Some important figures related to excess salt
- According to WHO, most people eat about 9–12 grams of salt every day. This is almost double the stated quantity.
- WHO recommends that a young man should take less than 5 grams (about one teaspoon) of salt every day.
- Eating less salt could prevent about 19 lakh deaths every year.
- According to the American Heart Association (AHA), one of the main causes of high blood pressure is excess sodium.
- According to research published in The Lancet, eating more sodium can reduce the risks of death related to heart disease and stroke.
Content Source: WHO, AHA, US Centers for Disease Control and Prevention (CDC), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), The Lancet (Diet and Sodium Research).