Excessive salt consumption is a global health problem. According to data from the World Health Organization , the average intake among adults is 10.78 g per day, more than double the recommended daily amount (5 grams, approximately equal to a teaspoon).
A diet too rich in salt can cause serious health problems, due to increased blood pressure, which is associated with a greater risk of cardiovascular disease, overweight, obesity , some types of cancer and kidney disease.
Let’s delve deeper into the topic with Dr. Ginevra Grancini , nutrition biologist at Humanitas Medical Care .
Salt: what it is and where to find it
Salt is made up of sodium ( 40 %) and chloride (60%), two electrolytes essential for proper body function. These minerals are essential for maintaining body fluid balance, transforming nutrients into energy, and ensuring the proper function of the heart, brain, and muscles.
Sodium is also naturally found in foods such as milk, meat, and shellfish. It is often found in high amounts in processed foods such as bread, processed meat, and snacks, as well as in condiments (such as soy sauce). Sodium is also found in monosodium glutamate, used as a food ingredient and additive.
Therefore, the total amount of sodium (1 g of sodium corresponds to 2.5 g of salt) consumed through food must take into account both the “added salt”, that is, the salt we ourselves add during cooking and/or at the table, the quantities of salt present in foods that naturally contain it, and the quantities of salt present in foods (often naturally low in salt) which, through technological transformation or preservation treatments, undergo the addition of salt during artisanal or industrial production processes (bread, pizza, cheeses, cured meats, canned and glass products, ready-made meals, breakfast cereals).
Too much sodium: the symptoms
Taking too much sodium can manifest itself through various signals from the body, one of the most obvious symptoms is swelling : sodium retains water, causing an accumulation of fluids in various areas, such as the abdomen, hands and feet.
Another common sign is increased thirst . After consuming particularly salty foods, many people feel the need to drink more to compensate for the salt intake.
Excess sodium also affects blood pressure. As sodium accumulates in the blood, it attracts fluid, increasing overall blood volume and pressure against blood vessel walls, leading to the risk of hypertension .
Finally, high sodium intake, especially in the evening, can interfere with a good night’s sleep . Increased blood pressure and the need to drink or urinate frequently during the night can cause constant awakenings, compromising sleep quality.
How to reduce salt intake
By gradually reducing our salt intake, our taste sensitivity improves, allowing us to appreciate less salty foods without sacrificing taste.
Some precautions can help moderate salt consumption, for example:
- When shopping, check labels and choose less salty foods (there are often significant differences between products within each food category); the same goes for mineral waters.
- When available, choose low-salt products (e.g. bread and other cereal products without added salt).
- Choose fresh , minimally processed foods, which contain less salt.
- Limit the salt added to the cooking water.
- Use little salt when cooking , preferring herbs and spices to flavour and aromatise dishes, but also vinegar and lemon.
- Rediscover the pleasure of good food and reduce your consumption of processed dishes, ready-made sauces or canned foods, overly processed condiments, stock cubes, and convenience foods.
- Drain and rinse canned vegetables and legumes with plenty of water before using them.
- For snacks, yogurt, fruit, or juices are a great alternative to salty snacks.
- Be careful about consuming products that contain excessive amounts of salt, such as cured meats and cured meats, aged cheeses, bread, biscuits, and sports supplements.
