Be aware of your salt intake and reduce the risk of hypertension
The WHO says that as many as 2.5 million deaths per year globally could be prevented if people followed the recommendations for daily salt intake.
Did you know that reducing your salt intake decreases the risk of hypertension? A high intake of salt increases the risk of hypertension significantly. In Sweden, one in five adults has hypertension. Above the age of sixty-five, one in two people will have the diagnosis. Hypertension increases the risk of other diseases affecting the heart and brain, for example. Many countries have been working for an improvement in salt intake among the population. The positive here is that if we are aware of the facts and the real risks of too high a salt intake, there are many simple ways we can reduce our daily intake.
What is salt?
Salt consists of 60% chlorine and 40% sodium. Sodium is an important nutrient for several functions in the body such as nerve impulses, it contributes to a good balance of water and minerals, and it contracts and relaxes muscles. However, the amount needed for our bodies to function properly is far less than the intake most of us have. The daily recommended salt intake according to the WHO is 5 grams per day, which is just under one teaspoon. Recently, the Swedish Food Agency (Livsmedelsverket) published data showing that men in general had an intake of 9–12 g per day and women 7–10 grams per day.
According to the WHO, the most cost-effective action for better public health is to reduce the intake of salt in the population. There is an agreement to reduce the global population’s intake by 30% by 2025.
Why is too much salt harmful?
There is a strong scientific link between hypertension and a high salt intake. Hypertension increases various risks, including the risk of heart attack, heart failure, stroke, kidney problems and dementia. According to a new statement from the Swedish Food Agency, there is data suggesting that as many as one in five myocardial infarctions and one in ten strokes can be linked to excessive salt intake.
As little as four weeks with a reduced intake of salt can lead to significantly lower blood pressure according to a study.
How can I reduce my salt intake?
It is easier to reduce salt intake if you increase your awareness about foods that contain the highest amounts of salt. If, like me, you enjoy salty food, it’s worth remembering that the taste for salt is something we can change, as it’s a learnt behaviour. However, patience is important as it may take some time for your taste buds to adapt to a diet with less salt.
When it comes to foods that are high in salt, the main ones are ultra-processed foods and restaurant food. Products such as processed meat and sausages, bread, cheese and pasta dishes are some of the ones to be aware of. The food may not always taste that salty, as other ingredients can “hide” the high salt content. Some foods have a surprisingly salt content, such as breakfast cereals and sport drinks.
Food promoted as healthy such as vegan, dairy free and gluten free can still be ultra-processed and high in salt.
Simple ways to lower your salt intake:
Buy salt with iodine (known as iodised salt) as it is important for the metabolism. And remember that variants such as sea salt, rock salt, black salt and Himalayan salt are all still salt containing sodium, that can have negative effects if you have too high an intake.
Always read the food labels. Then you can choose products with no or low salt. You should look for the sodium content. And remember that 1 gram of sodium is equal to approximately 2.5 grams of salt. This means that the daily recommended intake of salt, 5 grams, equates to a sodium intake of around 2 grams. Foods containing less than120 mg of sodium per 100 grams are considered to be “low in sodium”. If the product contains more than 500 mg of sodium per 100 g, I would consider buying a different product.
Remove salt from the table. However, at a dinner party I often let the guests decide for themselves.
Always taste the food before you add salt. Personally, I could do a lot better here, especially when I’m in a rush.
Use a lot of lemon, garlic, vinegars, fresh and dried herbs and spices to enhance the flavours.
Find alternatives. For example, snacks can be changed to unsalted nuts and homemade popcorn. Another way is to add toasted seeds and nuts to a salad, and reduce the salt content in homemade dressings.
Remember that it’s about the size of the portion. When eating out at a restaurant or eating salty food, downsize your portion. Instead, add a great salad with fresh tasty vegetables and berries.
Think fresh as far as possible. This means a lot of fresh vegetables, fruits and berries as a base, leaving less space for more processed foods.
