The two sides of salt: the importance of balance!
Have you ever been told you need to cut back on salt? Did your doctor ask you to manage your blood pressure? In this article, we explore the benefits and drawbacks of salt—the two sides of the coin—and the importance of balance and moderation in your daily intake.
But does our body actually need salt?
Salt plays a vital role in our bodies. In fact, it is necessary for regulating water balance, muscle contraction, brain function, and even controlling heart rhythm. However, the human body typically requires very little salt—about 2.5 to 5 g per day! Generally speaking, this amount of salt is naturally present in the foods we eat.
In Portugal, on average, each person consumes about two to three times more salt than they should.
In reality, the fact is that in most cases, we consume far more salt than we should because it is “hidden” in processed foods. Therefore, it is urgent to start reducing salt intake by avoiding high-salt foods, such as canned goods and pre-cooked meals. On the other hand, we can cut down on the amount of salt we add to our food or even replace salt with other seasonings.
What happens when we consume too much salt?
Salt is composed of two ions: sodium and chloride. Excess sodium in the body causes fluid retention, which in turn raises blood pressure. Consequently, if blood pressure remains high for an extended period, it can lead to a diagnosis of arterial hypertension—a chronic, silent condition. Because it is a silent disease, it is important to monitor blood pressure frequently. Furthermore, when left uncontrolled, arterial hypertension increases the risk of fatal events such as stroke and acute myocardial infarction (heart attack).
Beyond high blood pressure, excess sodium is also associated with the development of other conditions such as stomach cancer, asthma, and kidney problems. More recently, it has been found to be linked to bone mass loss and the development and/or worsening of autoimmune diseases.
3 tips to reduce salt consumption
Consuming salt-free foods may seem difficult at first, when taste buds are not yet accustomed to the less intense flavor. However, the use of salt substitutes facilitates this adaptation, which eventually occurs over the course of a few weeks.
Some strategies for replacing salt include:
- Add aromatic herbs such as rosemary, chives, cilantro, ginger, mint, basil, oregano, parsley, and thyme;
- Opt for foods that add a more intense flavor to dishes, such as garlic, lemon, and onion.
- Use sodium-free salt.
And beyond diet: what can I do?
Although diet is the best and primary way to regulate salt intake, one must also pay attention to supplements and over-the-counter medications, which can have a high sodium content.
Effervescent tablets, which contain sodium, are one example of such medications. Therefore, it is crucial to pay attention to the sodium content of non-prescription medications and supplements to avoid exceeding the daily intake limit of 200 mg.
In short, salt plays important roles in our bodies, but excessive consumption is detrimental to our health, with the disadvantages of its use outweighing the advantages.
Remember that prevention is better than cure: monitor your blood pressure regularly, adopt a diet with balanced salt levels early on… and live a life free from “tension”!
