Most people know that salt intake should be cut, yet people in Australia consume on average almost twice the amount of salt they should consume daily. Salt has been used in food preservation for centuries, and many idioms on salt indicate how useful it is to preserve food in order to survive. Salt draws moisture from foods, which limits the growth of bacteria that otherwise spoils the food and causes stomach ailments. Even today, salt is considered a must and it also improves the taste of foods. Salt is a chemical compound made up of sodium and chloride and we use it in our diet. Of these two elements, sodium is the one we need to worry about.
What effect does sodium have on our body?
The major concern of using too much sodium is the increased risk of high blood pressure. High blood pressure is a risk factor for heart disease and stroke, a leading cause of serious illness and death in Australia. High blood pressure is also a cause of kidney disease. The exact processes that lead to high blood pressure from eating large amounts of sodium are not fully understood. However, we do know that it is caused by physiological changes to control body fluid and sodium levels. Maintaining a tight control of sodium levels is essential as sodium affects the membranes of all the cells in your body. When we eat too much salt, it increases the sodium level in the blood. The body responds by drawing more fluid into the blood to keep sodium levels at the right levels. However, increased fluid volume increases the pressure against the walls of blood vessels, leading to high blood pressure. High blood pressure makes the heart work harder, which can lead to disease of the heart and blood vessels, including increased risk of heart attack.
Blood pressure patients should eat less salt
Certain groups of people are more affected by a high-salt diet than others. These people are said to be “salt-sensitive” and are more likely to develop high blood pressure from salt use. It’s important to be aware of your blood pressure, so the next time you visit your doctor, make sure you get it checked. Better blood pressure is below 120/80. Blood pressure is considered high if the reading is greater than 140/90. Your doctor may set lower targets if you have other risk factors for heart disease, diabetes, or kidney disease.
How to reduce the use of salt?
Reducing salt in your diet is a good strategy to lower your blood pressure, and avoiding processed and ultra-processed foods, which account for about 75 percent of our daily salt intake, is the first step. Increasing your daily intake of fruits and vegetables can also be effective in lowering your blood pressure, as they contain potassium, which helps to relax our blood vessels. Increasing physical activity, cessation of smoking, maintaining an ideal weight, and limiting alcohol consumption will also help maintain healthy blood pressure.