Dangers And Health Risks Of Excessive Salt Intake
Salt is an integral part of our life as it makes the food tastier and more delicious. For many of us, it may not be possible to avoid salt. However, high salt intake is very risky for our body. When we intake salt, we actually intake sodium chloride. Sodium is required by the body to regulate the amount of water in body and for the proper working of muscles. Many people have the habit of consuming salt aside from utilizing it in the food. Excessive salt intake actually does the damage to the body and may lead you to multitude of sufferings or serious health problems. So, it depends on you to make a decision whether your health is important or your taste buds. Get knowledge about the dangers and health risks of excessive salt intake.
The processed foods become tastier when salt is added in a little bit more amount. However, if this simple habit is replicated too much and too recurrently then it may cause severe damage to your health. Most Americans consume more salt than the required amount, which is maximum 2,300 mg a day for healthy individuals and minimum 2,000 mg for individuals having certain diseases. This amount is equal to one teaspoon of salt. According to one survey, people should consume 6 gm salt daily but we intake 9 gm salt in a day. Australian researchers have found that death risk due to heart disease has been decreased up to 18 % as many companies have reduced salt content in their foods. Hypertension is one of the most dangerous health problems caused by the excess consumption of salt. It is essential to study about recognizing the side effects or dangers of too much salt intake to help to prevent complications associated with it.
High Blood Pressure
Until now, many researches have been done on high blood pressure and have indicated excessive salt intake as one of the reasons of high blood pressure. Studies have also found that reducing the intake of salt lowers the blood pressure considerably. In the diet, the main sources of sodium are processed, frozen and food from restaurants. The body retains more fluid when the sodium levels increase in the body and it may become the risk for a heart attack or stroke.
In case of excess sodium in the body, the work load to kidney also increases and they will generally excrete the excess amount. Sodium levels can build up in the body if the kidneys are not working properly or if salt intake is too elevated for the kidneys to keep up with. This in turn responsible for the fluid retention in the body and may lead to swelling or edema.
Blood pressure will be increased if you eat too much salt and as a result of this raised blood pressure the work load of heart will be boosted as well. If your heart works at an elevated rate for a long time, then you may be affected with some cardiovascular diseases.
Excessive salt intake will raise the risk of developing hypernatremia, a physical condition wherein the sodium concentration is greater than the normal concentration level.
Damaging to bone mass
Some researches and studies have also shown that excessive salt intake leads to damage to the bone mass.
Tips to reduce salt intake:
* Avoid use of salt in boiled vegetables and beans.
* It is not necessary to add salt in bannock and cooked rice. It is a good habit to eat them without salt.
* Try to reduce consumption of fried foods.
* Make a habit to eat salad without salt.
* Take a dinner without salt in a week.
* Carefully read the labels when you go for your favorite processed food items.
Also, you can decrease your salt intake by consuming fresh foods such as fresh vegetables, fruits, or meats which contain sodium in low amount; using spices and herbs in place of salt-containing seasonings to improve the taste of the foods; and also avoiding or decreasing consumption of processed foods.
The daily recommended amount of sodium intake for healthy individuals is no more than 2,400 mg and the lower is better.