Table salt – When It does more harm than good!!!
Table salt is a must in the food if we want people to eat whatever we cook. But we need to take a second look at the relationship between it and hypertension.
Table salt and Hypertension
Is Dietary Salt Associated With High Blood Pressure?
Studies have shown that high salt intake is associated with increased risk of high blood pressure and the efficacy of reducing salt intake in lowering blood pressure is well established.
How Does Salt Increase Blood Pressure?
Salt attracts water into the blood vessels thereby increasing the volume of blood in the body. This causes the heart to work harder to be able to pump more blood through the blood vessels.
What Are The Consequences Of High Salt Diet?
High salt intake is harmful to the body because
1. It causes the heart to increase in size.
2. It causes the blood vessels to thicken and become stiff.
3. It increases the severity of heart failure.
4. It increases the tendency of the platelets in the blood to stick together.
5. Accelerates the rate of kidney failure.
6. The arteries become narrow and thicken.
Increases the chances of stroke.
How Much Of Salt Should I Take?
The American Heart association recommends limiting daily sodium intake to not more than 1500mg. (A teaspoonful of salt has about 2400mg of sodium)
How Can I Reduce My Salt Intake?
1. Limit the amount of salt you consume.
2. Avoid high salt processed foods.
3. Avoid salty snacks, take away foods, seasonings high in salt.
4. Do not add salt during cooking, instead taste the food first and add salt at the table if needed.
5. Use vinegar or lemon juice instead of salt for seasoning.
6. Eat low sodium, high potassium snacks like dried fruits, bananas, orange juice, and raw vegetables.
7. Buy mainly plant based foods, food normally processed without salt and `low salt’ or `no salt added’ salt groceries.8. Eat variety of foods every day.
9. Check and compare labels of food packages for how much salt it contains per serving.
This means choosing low-sodium and “no added salt” foods and seasonings at the table or when cooking. The Nutrition Facts label on food packaging shows the amount of sodium in an item. You should eat no more than about 1 teaspoon of salt a day. Eat foods low in salt. The lower your salt intake is, the lower your blood pressure.
Disclaimer: The medical information provided is for information resource only. This information does not create any patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment.