Dangers of too much salt

By Simply Supplements

Salt, also known as sodium chloride, helps to control the amount of water in the body, maintains the normal pH of the blood, and helps to transmit electrical charges in the nerves that control muscle movement.

Many people are aware that too much salt can be bad for your health. It can lead to high blood pressure, heart disease, stroke and osteoporosis. However, few people realise how much salt they actually consume. Action On Salt is a UK organisation that hold an annual National Salt Awareness Week (this year from 11th to 17th March) to highlight the dangers of excess salt and to encourage people to ask for less salt when eating out.

Signs of too much salt

• High blood pressure – if there are high levels of sodium in the blood, then the body will start to hold on to water in order to dilute the sodium. This build up of water places more pressure on the walls of the blood vessels and makes the heart work harder. Over a prolonged period of time, this pressure can cause the arteries to harden and increases blood pressure, the risk of stroke, and heart disease.
• Bloating – when salt levels are high the body may try to dilute the salt with large amounts of water. This causes water retention, which places further strain on the heart and kidneys.
• Excessive thirst – high levels of salt can disrupt the levels of fluids in the body’s cells. If you find yourself waking up in the middle of the night with extreme thirst, it may be because you consumed too much salt during the day.
• Asthma – researchers have speculated that a diet high in salt can aggravate asthma symptoms, particularly in children.
• Osteoporosis – high salt consumption has been linked with a greater excretion of calcium in urine. This may increase the risk of bone thinning.
• Diets high in processed and fast food – salt increases the storage life of foods and makes them taste better.

Recommended salt intake
The average healthy adult should consume no more than 6 grams of salt per day. This is about one teaspoon of salt. However, statistics suggest that many people actually consume nearly twice this amount; about 10 grams.

How to reduce salt intake

There are many ways you can actively limit the level of salt in your diet:

• Replace processed foods for fresh vegetables and whole foods – it is estimated that as much as 75% of our salt intake comes from salt added to processed foods by manufacturers and from foods served at restaurants. Instead, try to eat foods high in potassium, such as leafy green vegetables, which can help to reduce the effects of sodium in the body.
• Check the label – use the nutrition labels on packaging to help gage how much extra salt you will be consuming. Foods listed as 5% or less of sodium are low in sodium. Beware of low-fat or low-calorie ready-meals as these often contain a higher salt content to add more flavour to the meal.
• Go easy on the sauce – ketchup, soy sauce, mayonnaise, pickles and mustards can all contain high levels of salt and so should be used sparingly. Instead, cook with strong spices, herbs and fruit juices to add flavour to meals. When eating out ask for dressings and sauces to be on the side so that you can then control how much you add to your meal.
• Keep the salt away from the table – when cooking always taste the food before you add salt. It may be fine without. When necessary, sprinkle the salt into your hand first so that you can see exactly how much salt you are adding to the meal. Then leave the salt shaker in the cupboard, otherwise the temptation to add more to the meal is too great. Use unrefined sea salts instead of table salt.
• Drink more water – this will help to flush excess salt from your system. Try to drink at least 5 glasses of fresh water each day to support kidney function.
• Gradually cut down salt intake – if you suffer from salt cravings your taste buds will have become accustomed to a certain level of salt, so start to reduce the amount of salt you add to meals gradually. Over a period of a few weeks this will help to break the cycle and you will crave less.

Supplements to help stop salt cravings

We may crave salt for a number of different reasons. These include a mineral deficiency, adrenal fatigue, pregnancy, or an electrolyte imbalance. There are supplements that can help to address such issues and therefore reduce cravings.

• B vitamins – cravings can be caused by fluctuations in hormone levels in the body, like those associated with the menstrual cycle. These fluctuations alter serotonin levels in the brain, which can have an impact on taste and smell. B vitamins help to balance serotonin levels and reduce cravings. More.

• Vitamin C – this essential vitamin acts as a diuretic, which causes the kidneys to remove more sodium and water from the body. This helps to relax the walls of blood vessels, which maintains healthy arteries and reduces the risk of cardiovascular disease and high blood pressure. More.

• Zinc – preliminary studies have shown that zinc may help to reduce salt cravings.