Does salt always cause harm?
This comprehensive article will discuss one of the commonest, but misunderstood components in our diet: salt. You'll learn more about the benefits of salt, as well as its potential negative effects.
Salt and its role in our body: Understanding the importance of salt's role
The salt, also known scientifically as sodium chloride is an important nutrient our bodies require to work properly. Salt helps maintain fluid balance and nerve and muscle functions. It also plays an important role in blood pressure regulation.
But it is not all positive news . Hypertension can be caused by excessive salt consumption, which is a major risk factor in cardiovascular disease. According to the World Health Organization, high salt consumption contributes to approximately 1.65 million cardiovascular-related deaths each year globally. It is therefore important to know the difference between salt's benefits and its potential dangers.
Find the right balance to get started
When it comes to salt consumption, moderation is the key. American Heart Association suggests that adults limit their salt intake to no more 2,300 mg per day.
It's interesting to note that the majority of salt consumed by Americans comes from restaurant and processed foods. One of the easiest ways to reduce your salt consumption is by eating fresh unprocessed food. This allows you to control your seasoning.
Example Foods High in Sodium and Low in Sodium
- Cans of soups and veggies: They are usually packed full of high levels salt to preserve them.
- Processed meats, such as sausages and Hot Dogs are high in sodium.
- Salt is often added to frozen dinners.
- One slice of pizza can easily exceed your daily sodium intake.
- Although they don't taste salty at all, bread and rolls often have a high sodium content.
- Milk is a good choice but it has a lot of sodium.
- Fruits and vegetables are low sodium by nature and are healthy choices.
- If you cook rice and pasta without adding salt, they contain very little sodium.
- Fresh poultry, pork, beef, and turkey are lower in sodium when compared to their processed alternatives.
- Fresh eggs also contain low sodium.
Other Tips to Manage Salt Intake
You can make better choices by reading food labels. You can look for products that are labeled as 'low salt', reduced salt' or no added sodium'. Use herbs and spices to flavor your food instead of using salt. Making gradual adjustments can help make it easier to transition. Your palate will eventually adjust and you'll enjoy eating less salty foods.
Conclusion
Salt is a vital nutrient, but too much can cause serious health issues. Finding the balance is key - eating just enough to support bodily functions, but not too much. You can keep your salt levels healthy by choosing unprocessed, fresh foods. Moderation is the key.
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