6 Truths About Excessive Salt Consumption
Common salt, or sodium chloride, is a mineral compound that we use regularly as a condiment. However, for several years, experts they come warning of a possible excessive consumption of salt in a large part of the population.
It has come to be classified as a white poison, just like table sugar or refined flours, especially because consuming a high amount for prolonged periods can lead to health problems. Is everything that is said about salt consumption true?
Below we want to detail some of the most important truths about the excessive consumption of this ingredient. Pay attention and try to follow the recommendations given.
1. Excess salt intake raises blood pressure
There is strong evidence to suggest that salt plays a role in the development of high blood pressure. Have the Chronically high blood pressure is known as high blood pressure.
In turn, this is a factor that increases the risk of stroke and coronary heart disease, one of the leading causes of death in industrialized countries.
Some tests carried out in countries such as the United Kingdom, Japan or Finland showed that reducing daily salt intake led to a reduction in high blood pressure and mortality from stroke.
However, as the same experts point out, these results could have been reinforced by other healthy habits acquired at the same time.
2. Consuming a lot of salt is a risk factor for stomach cancer
Today, stomach cancer remains one of the most common types of cancer. The geographic variations in incidence rates made the researchers think that there may be some relationship between this type of cancer and eating habits.
The main dietary factors related to this disease include: a habitual consumption of smoked foods, products preserved in salt and foods rich in nitrites.
There are some epidemiological studies that have analyzed the relationship between excessive salt consumption and stomach cancer. A meta-analysis of longitudinal studies found that:
In some research, special emphasis is placed on canned meat, fish or vegetables in salt. Therefore, clinical and epidemiological evidence indicates that a reduction in the intake of salt and products rich in salt could lead to a drop in the incidence rate of stomach cancer.
3. Kidney patients should control the salt in their diet
In people with chronic kidney problems it is important to avoid excessive salt intake. Chronic kidney disease is linked to risk factors for heart disease and worsening kidney function.
Given the role that the kidneys play in sodium balance, it is important to moderate salt intake in these patients. In a review of scientific studies, positive effects on high blood pressure and sodium excretion within 24 hours were observed .
The risk of edema was also reduced, however, the long-term effects of salt reduction (such as total reduction in mortality or worsening of kidney function) could not be determined.
4. We consume too much salt
The World Health Organization (WHO) recommends a salt intake of around 5 grams per day. The problem is that, today, the average consumption of salt exceeds, and considerably, the recommendations of all current guidelines, both in adults and children.
5. Beware of the salt that we do not control
In general, the excessive consumption of salt in a large part of the population does not come from the salt we add in the kitchen. It is estimated that this can represent between 20 and 25% of the total. The salt present in the food we buy has a much more important weight.
The most important part comes from the consumption of:
- Prepared broths and soups, bouillon cubes.
- Commercial sauces.
- Bread, biscuits and breakfast cereals.
- Sausages and other meat preparations such as frankurts or sausages.
- Salty snacks and nuts.
Therefore, one of the best measures we can take to reduce salt intake is to choose fresh foods, whenever possible, prioritizing alternatives such as:
- Fruits and vegetables
- Eggs
- Vegetables
- Raw dried fruit
- Whole grains
- Fish
- Fresh lean meat.
6. It is dangerous to reduce your salt intake too much
The salt, neither too much nor too little. I heal him, as in many cases, it is in balance. We have seen that we must monitor their excessive consumption. However, it should not be completely removed. nor reduce it to minimal amounts, especially if we are healthy people.
Salt is also necessary, since, thanks to sodium, our body is able to maintain a good level of hydration, transport oxygen and nutrients, and produce nerve stimulation.
Insufficient or very low consumption can lead to health problems. Paradoxically, both high and low salt intake is a risk factor for high blood pressure and cardiovascular disease.
So, having seen some truths about its consumption, we already know that salt in the diet, in its proper measure. Consult your doctor or nutritionist if you have questions about it.
