All That One Must Know About Salt

The health effects of salt are the conditions associated with the consumption of either too much or too little salt. Salt is a mineral composed primarily of sodium chloride (NaCl) and is used in food for both preservation and flavour. Sodium ions are needed in small quantities by most living things, as are chloride ions. Salt is involved in regulating the water content (fluid balance) of the body. The sodium ion itself is used for electrical signaling in the nervous system.

The experts state that excess sodium can increase blood pressure and the risk for a heart disease and stroke in some individuals. Therefore, health authorities recommend limitations on dietary sodium. The researchers recommend that individuals consume no more than 1500–2300 mg of sodium (3750–5750 mg of salt) per day depending on race, medical condition and age. The WHO recommends that adults consume no more than 5 gm of salt per day.

As an essential nutrient, sodium is involved in numerous cellular and organ functions. Salt intake that is too low, below 3 gm per day, may also increase risk for cardiovascular diseases and early death.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                      https:// kneereplacement- stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                         https://my crochet creations.blogspot.com  

Although many health organizations and recent reviews state that high consumption of salt increases the risk of several diseases in children and adults, the effect of high salt consumption on long term health is controversial. Some suggest that the effects of high salt consumption are insignificant.
Excess sodium consumption can increase blood pressure. Most studies suggest a "U" shaped association between salt intake and health, with increased mortality associated with both excessively low and excessively high salt intake.
Health effects associated with excessive sodium consumption include:

• ^{Stroke and cardiovascular diseases.}
• High blood pressure: Evidence shows an association between salt intakes and blood pressure among different populations and age range in adults. Reduced salt intake also results in a small but statistically significant reduction in blood pressure.
• Left ventricular hypertrophy (cardiac enlargement): "Evidence suggests that high salt intake causes left ventricular hypertrophy. This is a strong risk factor for cardiovascular disease, independently of blood pressure effects." "...there is accumulating evidence that high salt intake can predicts left ventricular hypertrophy." Excessive salt (sodium) intake, combined with an inadequate intake of water, can cause hypernatremia. It can exacerbate  renal diseases.
• Edema: A decrease in salt intake has been suggested to treat edema (fluid retention).
• Stomach cancer is associated with high levels of sodium, "but the evidence does not generally relate to foods typically consumed in the UK." However, in Japan, salt consumption is higher^.
• Kidney disease: A US expert committee reported in 2013 the common recommendation by several authorities "to reduce daily sodium intake to less than 2,300 milligrams and further reduce intake to 1,500 mg among persons who are 51 years of age and older and those of any age who are African-American or have hypertension, diabetes, or chronic kidney disease", but concluded that there was no health-outcome-based rationale for reducing intake below 2,300 mg, and did not have a recommendation for an upper limit.

Salt intake is not same as Sodium intake. Salt is Sodium Chloride and is just one of the forms in which human beings consume Sodium. Here are some tips--

1. Recommended Salt/ Sodium intake - Adults should consume <5gms 1="" a="" appx="" be="" daily.="" day="" font="" gms="" ideal="" in="" intake="" nbsp="" of="" or="" salt="" should="" sodium="" teaspoon="">
2. To decrease salt/sodium, AVOID processed foods like Chips, nachos, popcorns, namkeens like bhujiya, salted peanuts etc, pickles, papads, chutneys, sauces like tomato and soya sauce, ready-to-eat meals, junk and fried food like burgers, french fries, cured hams or bacon or salami, packed salty drinks like juices or buttermilk, hot chocolate etc. 
3. Avoid adding salt from over the top in your salads, soups, curds and vegetables. 
4. DO NOT Absolutely remove salt from your diet. Hence, Salt used while cooking the food at home is fine, but once the food is cooked do not add extra salt/chaat masala in the cooked food. 
5. Teach healthy eating habits to your children by encouraging them to eat fruits, vegetables, eating fresh food and home cooked meals rather than junk food. 
6. If you are heart disease patient or kidney disease patient discuss with your Cardiologist or Nephrologist about the optimum recommended salt intake specified for you. 
7. It is difficult to get used to low salt in terms of taste when you are used to salty taste, but it is possible. But the health benefits of controlling salt in diet can play a major role in BP reduction thus preventing the need for medicines, hence it can be worthwhile to get used to low salt taste.