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Overview:

Salt consumption is best limited to 5 g per day. Yet, many of us consume well over this WHO-recommended limit. This blog explains the need to monitor our salt intake.

Let us begin with some facts about salt:

• Salt, or sodium chloride, is a naturally occurring compound we use in our daily lives to season our food and enhance its flavor.
• It is made up of 60% chloride and 40% sodium.
• Naturally occurring foods like fruits, vegetables, nuts, whole grains, meat, etc. are all low in salt.
• Packaged and processed foods, ready-to-eat meals, restaurant food, and breakfast cereals are some examples of high salt content food.
• Sodium is necessary for some important functions like fluid balance, nerve health, muscle function, etc. However, healthy individuals will hardly ever lack sodium.
• It is increased salt intake that we have to guard against.

The WHO’s Salt Consumption Recommendation

• The World Health Organization (WHO) recommends that adult salt consumption should be ideally less than 5 g per day - this is approximately a teaspoon of salt.
• For children and adolescents in the 2-15 age group, it is recommended that the adult salt dosage be reduced downward considering their energy requirements.
• Babies should not be given salt as their kidneys are not yet fully developed.

The Indian Scenario

In India, it is reported that people consume around 8-11 g of salt per day.

Even with home-cooked meals, salt content is on the higher side – this is primarily attributed to cultural practices and food preferences. Many people are also unaware that commonly consumed foods like buttermilk, pickles, chutneys, etc. contribute significantly to the salt consumed.

Effects of Increased Salt Consumption

• Increased Risk of Heart Attack and Stroke: When we consume too much salt, the salt level in the blood increases. As a result, the body retains water to dilute the salt, thus increasing the blood volume. When the blood volume increases, the heart has to work extra hard to pump the blood. In the long run, this leads to hypertension which is a known risk factor for heart attack and stroke.
• Effect on Renal Function: The kidneys filter excess sodium. When salt level increases, the kidneys have to work harder to remove it. This increased workload on the kidney can result in declining kidney function and kidney damage. Over time, this can result in kidney failure.
• Osteoporosis Susceptibility: Increased salt consumption can weaken bones. This is because salt overload causes the body to lose calcium through urine. To compensate for this calcium loss, calcium is taken from the bones into the blood. This decreases bone strength and increases risk of osteoporosis.
• Stomach Cancer Risk: Studies show that increased salt can damage the stomach lining. This can cause inflammation and the growth of harmful bacteria. These bacteria are known to cause stomach ulcers, which increase the possibility of stomach cancer.

Identifying Increased Salt Intake

How can we find out if the salt we are consuming on a daily basis is too much? Here are some signs you can check with:

• Puffiness in the face, hands and legs is a sign of increased salt intake. This happens as the body senses the increased salt and hence takes in more water to balance out the increased salt in the blood.
• If we feel bloated after a meal, one possible cause is high salt content. As mentioned above, this is because salt makes the body retain water, thus making us feel like our tummies are swollen.
• The increased water intake will also result in weight gain. If the weight gain is more than 1 kg in a week, recall the foods consumed – it is probable that they were high in salt.
• Excessive thirst is another sign to watch out for. Increased salt causes dehydration resulting in one feeling constantly thirsty.
• Some studies have linked high salt intake to sleeplessness, particularly if dinner has been high in salt. Typically, disturbed sleep is reported with people noting that they find it difficult to sleep through the night.
• Headache has also been linked to consuming too much salt with studies suggesting that dehydration could be the cause.
• Heart palpitations are another symptom which result from increased salt affecting electrolyte balance.

Many a time, people do not realize they are consuming high salt content food because these foods do not taste salty, but their salt content is high nevertheless. Examples of such foods are pizzas, sandwiches, canned food, etc.

Tips to Reduce Salt Consumption

• Often, people think that reducing salt in food reduces its flavour. However, this need not be so. We can compensate for the salt reduction by adding herbs and spices. This way your food will be tasty and healthy too.
• Restaurant food is often high in salt. Be aware while dining out and make healthy food choices. You can choose fresh dishes which are typically low in salt, or you can request the restaurant staff to lower the salt in the dish you have chosen.
• Always check labels on food packets that you buy from the supermarket. Ready-to-eat meals are usually high in salt.
• Finally, understand that with time your taste buds will get used to the reduced salt in dishes, usually in a few weeks.

Understanding Salt Intake and Its Health Effects

1. How much salt should an adult consume daily?

According to the WHO, adults should consume less than 5 grams of salt per day, which is about one teaspoon.

2. Why is high salt consumption harmful to health?

Excess salt increases blood pressure, strains the heart and kidneys, weakens bones, and raises the risk of stroke, heart attack, and stomach cancer.

3. What foods contribute the most to excess salt intake?

Packaged foods, processed meals, restaurant food, pickles, chutneys, canned foods, pizzas, sandwiches, and breakfast cereals are often high in salt.

4. What are the signs that I am consuming too much salt?

Common signs include facial or leg puffiness, bloating, sudden weight gain, excessive thirst, headaches, disturbed sleep, and heart palpitations.

5. How does excess salt affect the kidneys and bones?

High salt makes the kidneys work harder to remove sodium, which can lead to kidney damage. It also causes calcium loss through urine, increasing osteoporosis risk.

6. How can I reduce my daily salt intake without losing flavour?

You can use herbs and spices instead of salt, avoid processed foods, check food labels, limit restaurant meals, and gradually train your taste buds to adapt.