About Salt and Hypertension
Salt is the most common, least expensive, and essential seasoning used worldwide that makes food tasty. Salt, also known as table salt or common salt, is a mineral compound made up of two elements, sodium (Na) and chlorine (Cl), in a 1:1 ratio. The chemical name for salt is sodium chloride (NaCl). It is used in a wide variety of foods; it adds flavor and has preservative properties. Sodium is the key essential nutrient present in common salt which is being over-consumed across the world. There is a lot of hidden salt in our diets, with most of our consumption coming from packaged foods, ready-to-eat, and processed foods; that are usually high in sodium. The basic ailment that excess salt intake can cause is high blood pressure or hypertension. Hypertension causes can be varied but limiting excess salt is the basic and easy treatment solution.
Salt Recommendations: Prevent Hypertension
The Indian Council of Medical Research (ICMR) recommends that adults should consume no more than 5 grams (5000 mg) of salt per day, which is equivalent to about one teaspoon of salt.
How much Salt do we consume?
In India, the average daily salt intake is estimated to be around 10 to 12 grams (10,000-12,000 mg), which is more than double the recommended limit. This is due to the high consumption of salt in the form of pickles, processed foods, and snacks, as well as the use of salt in cooking and at the table.
Why do we need to shake the Salt habit?
“Excessive sodium intake is the top risk factor for an unhealthy diet, and it is responsible for 1.8 million deaths each year,” said Francesco Branca, director of the WHO’s Department of Nutrition for Health and Development. Eating too much salt is one of the causes of cardiovascular disease, which kills an estimated 17.9 million people each year, according to the WHO. It can also lead to strokes, which kill 5 million people each year globally — and other serious medical conditions. Reducing salt in our diets is a vital step in reducing the risk of developing raised blood pressure (hypertension); associated cardiovascular diseases such as stroke, heart failure, and heart disease; chronic kidney disease, and premature death.
Therefore, it is essential to limit the intake of salt and consume a well-balanced diet. The diet should include plenty of fruits, vegetables, whole grains, and lean proteins. Health workers can play a critical role by educating patients and raising awareness of the dangers of excessive salt consumption. Clear guidance about the Top 10 Strategies to promote salt reduction can empower people to take control and reduce salt in their diets by changing their salt-adding behaviors and choosing less salty foods. The blog section on High Blood Pressure Tips will guide you on how to reduce high blood pressure and dietary treatment. Read about the DASH diet (Dietary Approach to Stop Hypertension) to understand dietary guidelines on hypertension.
Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions. You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |
