WHO states salt causes 1.89 million deaths annually. Here's how you can limit your sodium intake

"Next to air and water" is what we believe salt is. An irreplaceable diet staple in Indian cuisine, it has been treated as an absolute necessity when it comes to satiating our taste buds. Beyond its culinary function, salt also has symbolic and cultural significance associated with ancient civilisation. A plethora of health benefits have also been attributed to the use of salt. However, did you know that the intake of too much salt has its own consequences?

WHO once again cautions against salt

The World Health Organisation (WHO) has cautioned against consumption of too much salt, adding it can have dangerous effects, both long-term and short-term. As per the global health body, around 1.89 million people lose their lives every year due to high consumption of salt, which is known to promote heart problems and high blood pressure.

So, how do we know when to stop?

Many may take it with a pinch of salt, but limiting your sodium intake should definitely be on your to-do list. An average person consumes 9 to 12 grammes of salt. However, health professionals often recommend limiting their sodium intake to 1,500–2300 mg per day.

How does salt promote health issues?

As per the WHO, salt can potentially cause too many health hazards. Some of them are mentioned below:

1. Rise in blood pressure: A high-salt meal disrupts the natural sodium balance in the body. This may cause fluid retention, further contributing to high blood pressure. A few reports have also suggested that high salt intake can also cause stiffening of blood vessels, which can lead to premature death.

2. Increases the risk of stomach cancer: Excess salt may promote gastric Helicobacter pylori (H. pylori) colonisation in the stomach, which is a risk factor for gastric cancer. High dietary salt intake also accounts for many gastric cancer cases.

3. Salt can cause puffiness: Salt causes the body to retain water, which can leak into the tissues and prompt swelling.

4. Increases the risk of type 2 diabetes: Adding salt to meals has also been linked to an increased risk of type 2 diabetes. The more people add salt to their foods, the more likely they are to develop type 2 diabetes.

How can you cut down on salt?

1. Avoid processed foods

It's essential to limit frozen dinners and processed foods. Eat more fruits and vegetables. You can also go for fresh poultry, fish, and meat instead of canned, smoked, and marinated. If snacks are an integral part of your day-to-day routine, then you should opt for healthy munching.

2. Go for low-sodium foods.

Opt for “low,” “reduced-sodium,” or “no-salt-added" versions of foods. Before buying your processed food, make sure to take into account how much sodium it contains. You can also find a low-salt version of your favourite snacks, such as nuts and banana chips.

3. Use more herbs

Instead of relying on salt, you can boost the flavour of your food with herbs, spices, lemon, lime, and vinegar. One should avoid going salt-free immediately and instead start by cutting their intake in half, working their way towards healthy substitutes.

4. Home-made meals

Try to avoid outside food as much as possible, as restaurant meals mostly contain high levels of sodium. Cooking home-made meals will also help you keep your salt intake in check.

Disclaimer: editorji does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained in this story are for informational purposes only. No material in this video is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider.

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