Excessive Consumption Of Salt: 6 Truths
Common salt, also known as sodium chloride, is a mineral compound that we routinely use as a condiment. However, for several years, experts have been warning us against a possible excessive consumption of salt.
This substance has even been called “white poison,” just like cooking sugar or refined flours, especially since consuming it in large quantities for extended periods of time can cause health problems. But is everything that is said about the consumption of salt true?
In the following lines we report some important data regarding the excessive consumption of this ingredient. Be careful and try to follow the advice given.
Consequences of excessive salt consumption
1. Increased blood pressure
Various scientific evidence suggests a close relationship between excessive salt consumption and increased blood pressure. Having high blood pressure matches is known as high blood pressure.
It is a condition that increases the risk of suffering from a cerebrovascular accident and coronary heart disease, among the main causes of death in industrialized countries.
Tests conducted in countries such as the UK, Japan or Finland have shown that a decrease in daily salt consumption equates to a decrease in arterial hypertension and death from cerebrovascular accident.
Nonetheless, as the experts themselves point out, these results may also have been strengthened by other healthy habits acquired at the same time.
2. Stomach cancer risk factor
Stomach cancer continues to be one of the most common forms of cancer today. Geographic variations in incidence rates have led researchers to think that there may be a relationship between this cancer and eating habits.
The main dietary factors associated with this disease include: habitual consumption of smoked foods, salted products and foods rich in nitrites.
Some epidemiological studies have analyzed the relationship between excessive salt consumption and stomach cancer. A meta-analysis of longitudinal studies showed that:
In some researches, particular emphasis is placed on canned meat, fish or vegetables in salt. Consequently, clinical and epidemiological evidence indicate that a reduction in the consumption of salt and products rich in this ingredient could result in a drop in the incidence rate of stomach cancer.
3. Excessive consumption of salt worsens a picture of kidney failure
People with chronic kidney disease should avoid excessive salt consumption. Chronic kidney disease is associated with risk factors for heart disease and worsening of kidney function.
Given the role played by the kidneys in sodium balance in the body, it is important to moderate the consumption of salt. In a review of scientific studies it was possible to observe positive effects in arterial hypertension and sodium expulsion in 24 hours.
A decrease in the risk of edema was also observed. However, the long-term effects of salt reduction (such as a lower risk of mortality or worsening of renal function) could not be determined.
Excessive salt consumption is common in most countries
The World Health Organization (WHO) recommends a salt consumption of around 5 grams per day. The problem is represented by the fact that, nowadays, the average consumption of this ingredient exceeds, and not a little, the recommendations provided ; and this applies to adults and children.
Beware of the salt that we are unable to control
The excessive consumption of salt by a large part of the population does not derive from its use in the kitchen. It is estimated that the latter can come to constitute a percentage between 20 and 25% of the total. The salt present in the foods we buy has a much more important weight. Most of it comes from the consumption of:
- Prepared broths and soups, bouillon cubes.
- Industrial sauces.
- Bread, biscuits and cereals for breakfast.
- Sausages and other meat-based preparations, such as hot dogs or sausages.
- Snacks and salted nuts.
One of the best measures we can take to reduce salt consumption is to choose fresh foods, giving priority to alternatives such as:
- Fruits and vegetables
- Eggs
- legumes
- Unsalted dried fruit
- Whole grains
- Fish
- Fresh lean meat
But beware: it is also dangerous to reduce your salt intake too much!
Salt: not too much nor too little. The best choice, as in many other cases, lies somewhere in between. We have seen that we must be careful of unbridled consumption of sodium, but we must not eliminate it completely or reduce it to minimal quantities, especially if you are in good health.
Salt is also necessary, because, thanks to it, our body is able to maintain correct levels of hydration, transport oxygen and nutrients and produce nerve stimulation.
Insufficient or very low consumption of salt can cause various health problems. Paradoxically, both extremes represent risk factors for high blood pressure and cardiovascular disease.
We now know that the right amount of salt is very important in the diet. If you still have any doubts, consult your doctor or nutritionist.
