Savour the Flavour, Slash the Salt: Your Guide to Healthy Eating

Let's start with a little-known fact: all foods contain sodium. Yes, even that apple you have for breakfast!

Sodium is crucial for nerve conduction and maintaining fluid balance. However, the real game-changer is the sodium in common salt (sodium chloride), which we often add to our meals without a second thought.

High sodium intake is linked to hypertension, heart disease, and stroke. Not to mention, it may even increase your risk of stomach cancer.

The good news?

You don't need much-added salt to meet your sodium needs—most of it is already in your food.

Meet Potassium: The Unsung Hero

Potassium is a mineral that works with sodium to keep your body balanced. Think of it as the counterweight that helps manage the effects of sodium.

High potassium intake can help lower blood pressure and reduce the risk of heart disease.

Top Sources of Potassium: Beans, lentils, bananas, dry fruits, and coconut water.

These delicious foods can help you hit your daily potassium goals while keeping your sodium levels in check.

The Power of Balance: Sodium and Potassium Together

Imagine your body as a finely tuned orchestra. Sodium and potassium are the conductors, each ensuring harmony. When sodium levels rise, and potassium levels fall, the music becomes discordant—leading to health issues.

As reported by WHO, overconsumption of sodium leads to an estimated 1.89 million deaths annually. The primary causes are high blood pressure and increased risk of cardiovascular disease.

Your Goal: Decrease sodium intake and boost potassium intake.

This simple shift can significantly impact your health, including better blood pressure management and a lower risk of chronic diseases.

The Bigger Picture: Global Recommendations

The current dietary recommendation for sodium intake, as directed by the ICMR, is 2300 mg daily—about one teaspoon of salt. Your potassium intake should be around 3800 mg per day for optimal health. This balance can easily be achieved with a diet rich in vegetables, fruits, nuts, and lean proteins.

Remember: It's not just about cutting out salt; it's about adding potassium-rich foods that make your meals healthier and more delicious.

The Composition and Function of Salt

Salt is ubiquitous in our diets, comprising approximately 60% chloride and 40% sodium. While it enhances taste and preserves food, its effects on our health require careful consideration.??

Sodium plays several crucial roles in our bodies:

• Helps relax and contract muscles.
• Assists with nervous impulses.
• Balances the minerals and water we consume.

Despite its importance, our bodies require only a small amount of sodium to function properly.

A common misconception regarding salt consumption is that only people with hypertension should be careful regarding the amount of salt in their food. However, maintaining sodium intake is also important for healthy people to prevent the chances of getting health issues like high blood pressure.

Types of Salt: Which Should You Choose?

1. Common Salt (Table Salt): The most commonly used contains about 40% sodium. It's often combined with iodine, an essential nutrient.
2. Sea Salt: Derived from evaporated seawater, it retains trace minerals like magnesium, calcium, and potassium. However, its sodium content is similar to that of table salt.
3. Rock Salt: Includes pink Himalayan salt (sendha namak) and black salt (kala namak). These salts contain additional minerals and unique flavours but have comparable sodium content to table salt.
4. Refined vs. Unrefined Salt: Refined salts are highly pure (99%) and processed to remove impurities. Unrefined salts like sea salt and rock salt may contain trace minerals and are less processed.

Regardless of the type, the sodium content in all these salts is nearly identical. Moderation is key!

As advertised in commercial broadcasts, Himalayan or pink salt is healthier than others. But is it true? Sea salt and Himalayan salt are less processed than table salt, but may contain heavy metals and microplastics, potentially posing health risks.

Short-Term Effects of Excess Salt Intake

Consuming too much salt can have immediate, noticeable effects:

1. Bloating: Excess salt causes water retention, leading to a swollen or tight stomach.
2. High Blood Pressure: Too much sodium makes it difficult for the kidneys to eliminate excess fluid, resulting in higher blood pressure.
3. Increased Thirst: High salt intake causes dehydration, making you very thirsty.
4. Weight Gain: Rapid weight gain over a few days can be due to water retention from excessive salt.
5. Frequent Urination: Increased thirst from high salt intake leads to more frequent bathroom visits.
6. Sleep Disturbances: Overeating salt before bed can cause restless sleep and frequent waking.
7. Weakness: Excess sodium draws water from cells, potentially causing weakness.
8. Stomach Issues: Dehydration from too much salt can lead to nausea, diarrhoea, or stomach cramps.

Limiting salt intake is crucial, as processed foods often contain added salt. Only 500 mg of sodium a day is needed for proper body function.

Long-Term Effects of High Sodium Intake

Long-term consumption of excessive sodium can lead to severe health conditions:

1. Enlarged Heart Muscle: The cardiac output increases due to enhanced blood volume.
2. Heart Failure: Over time, the heart struggles with the constant pressure.
3. Kidney Disease and Stones: High sodium levels strain the kidneys and may increase mineral accumulation and crystallisation.
4. Osteoporosis: Excessive sodium can weaken bones.
5. Stomach Cancer: High sodium intake has been linked to an increased risk of abdominal malignancies.
6. Stroke: Persistent high blood pressure can lead to a stroke.
7. Chronic Headaches: Regular high sodium intake can cause frequent headaches.

Table salt contains iodine, unlike sea and Himalayan salts. Iodine deficiency is a concern to consider. But we consume enough iodine from dairy, eggs, and fish, eliminating the need for common salt.

Your Action Plan: Tips and Tricks

1. Restrict Processed Foods: They are often loaded with hidden sodium. Opt for fresh, whole foods whenever possible.
2. Flavour Without Salt: Use herbs, spices, lemon juice, and vinegar to add zest to your meals without extra sodium.
3. Choose Potassium: Aim for at least 400g of vegetables and 100g of fruits daily.
4. Mind the Labels: When you shop, check for sodium content. Choose low-sodium options whenever possible.
5. Daily Tracker: Keep a food diary for a week. Note down your sodium and potassium intake.?
6. Modify Restaurant Orders: When dining out, ask for meals to be prepared without added salt.

Additive salt is present in various foods, including healthy whole foods like whole wheat bread, and in some medications. It's recommended to consult your pharmacist for low-sodium alternatives.

Balancing sodium and potassium is a simple yet powerful step towards better health. It's about making informed choices and understanding how food impacts your well-being. Start today—your body will thank you tomorrow. HexaHealth aims to deliver the best healthcare experience and surgical care at every step possible. So, stay tuned to our regular newsletter for such medical information and contact us if you need medical attention.??