Salt is a common kitchen ingredient, used without a second thought. But, this ‘tiny crystal’ can impact one of the most important functions of our body. If not consumed mindfully, salt can severely disrupt our blood pressure as hypertension is strongly linked with sodium intake. As per WHO, around 33% of the world population, between the age of 30-79, had hypertension in the year 2024. Over time, high blood pressure can quietly damage the heart, brain and kidneys, making it one of the leading causes of heart diseases. However, studies suggest cutting down salt intake and consuming it in the recommended amount can lower blood pressure and protect long term health.
How salt raises Blood Pressure
When one consumes too much salty food, the sodium in salt pulls water into the bloodstream. This increases the amount of blood flowing through the arteries. More blood inside the same space means more pressure on the artery walls. This simply means, salt raises blood pressure because it makes the body hold on to extra water. Over time, too much salt can also make blood vessels stiff and less able to relax, which pushes pressure up even more.
How much to salt consumption is recommended
Health authorities around the world have set salt consumption guidelines to maintain healthy blood pressure and reduce cardiovascular risk.For average adult:The World Health Organization (WHO) has recommended less than 5 grams of salt consumption per day for an average adult. This limit is considered to be safe for the general population and can help lower the risk of high blood pressure and heart diseases. For people with hypertension:For people already suffering from high blood pressure, the ideal limit is reduced to 1500 mg per day, as recommended by the American Heart Association. Maintaining healthy blood pressure with the consumption of recommended salt intake can indirectly provide other health benefits like protecting the blood vessels, heart and kidneys and thus eventually lowers the risk of life-threatening conditions like heart diseases or stroke.
Practical tips to consume salt within limit
Most of the sodium in modern diets comes from processed foods, packaged snacks and sauces. This makes it all the more easy to limit salt or sodium consumption. Lowering sodium gradually over time is more sustainable and effective for long-term heart health. Here are some practical tips that can help reduce salt consumption, as recommended by NIH:
- Prepare meals at home to add salt within the limit.
- Check sodium content on packaged foods and look for low sodium options.
- Cut the consumption of processed and fast food.
- Use herbs, spices, lemon, garlic, vinegar, or chili instead of extra salt to enhance flavor.
- Gradual reduction of salt can help the taste buds to adjust.
It is important to note that sodium is essential for fluid balance and nerve signals. While too much salt is harmful, too little sodium in the body can also cause problems. Low sodium intake can lead to dehydration, low blood pressure, fatigue, and in severe cases hyponatremia. So, before making any major changes in salt consumption, consulting a medical professional and knowing what the body needs is important to avoid any complications in future. Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional advice.
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