Just a Pinch of Salt

Edible salt, chemically known as sodium chloride, forms an integral part of our diet. Mainly used for its saline taste and preservative property, edible salts are of different varieties like unrefined salt (sea salt), commonly used refined salt with added iodine (table salt), black salt etc. Salts perform the following essential functions within our body:

• They help maintain the water content of blood, thereby maintaining the body’s blood pressure.
• They serve to balance the acid and base content within the blood.
• They are necessary for the movement of electrical charges in the nerve that dictates muscle movements.

Experts recommend 4gms-5gms (one teaspoon levelled) of salt intake per day which includes the amount of salt naturally present in our diet.

Effects of Inappropriate Salt Consumption

The most common effect of high salt intake is high blood pressure. One molecule of salt absorbs one molecule of water. Thus, excess salt in the body may cause water retention, which in turn pressurises the heart leading to high blood pressure. High levels of salt also lead to oedema or swelling in the body.

Research shows that there is a strong evidence of association between high salt intake and cardiovascular diseases. According to a study, excess salt in diet leading to high blood pressure and cardiovascular diseases cause around 23 lakh deaths per year globally. On the other hand, there is no concluding evidence that reduction in salt intake to moderating levels can cause harm. However, too high or extremely low salt intake can lead to confusion, muscle cramps, dizziness or electrolyte (sodium, potassium and chloride) imbalance in the body causing neurological problems or death. For a healthy life, efforts to optimise salt intake should always be promoted.

Tips for a Moderate Salt Diet

• Consciously reduce the amount of salt used while cooking. One can use herbs, vinegar, spices like cumin powder, black pepper etc. which substitute the taste and flavour of salt.
• Avoid sprinkling additional salt over that used while cooking. One can refrain from keeping a salt shaker on dining tables!
• Reduce the intake of papads, pickles, chutney, chat masala etc. which are high in salt content.
• Check ingredients of packaged foods like biscuits, cornflakes etc. as they contain high quantity of salt.
• Snack on fresh fruits as an alternative to salted chips, salted peanuts etc.

However, salt substitutes and some fruits like oranges, bananas, kiwis, peaches etc. are high in potassium content which may not be suitable for patients suffering from kidney diseases. For them, it is advisable to consult a doctor before replacing salt with other substitutes.

In a nutshell, maintain your salt intake on par with the recommended level of 4gms-5gms a day. Patients above the age of 50, diabetics, obese and those suffering from hypertension should pro-actively control their salt intake. It is advisable to be under a doctor’s supervision and monitor your weight, blood pressure and other profiles like sugar, lipids, electrolytes level etc. regularly and walk the path towards staying well.