Time to ease up on salt
IMY BRIGHTY-POTTS finds out why The British Heart Foundation is calling for urgent action
FOND of salty snacks? Always sprinkling salt on your dinner? Like many people, you could be consuming too much sodium – the dietary mineral found in salt – and experts are worried about the impact on our health.
The British Heart Foundation is calling for urgent action, saying people consume ‘far higher levels of salt than they realise.’ The charity believes a levy to curb the salt content in food could save lives.
“Excess sodium intake is extremely common across the world,” says Dr Jay Shah, cardiologist and Chief Medical Officer at Aktiia, which makes 24/7 wearable blood pressure monitors. “The average intake of sodium is about double the recommended amount.”
According to the NHS, adults should consume no more than 6g of salt per day (2.4g of sodium) – about one teaspoon. Part of the problem is that many foods contain ‘hidden’ salt, particularly processed foods like bread, sauces, soups, cereals and bacon/ham.
So, what is excess salt really doing to our bodies?
Water retention
Feeling puffy or bloated after salty meals is often linked with water retention – and salt can be a factor here, as sodium plays an important role in how we regulate fluid levels in the body.
High blood pressure
This isn’t just about puffiness though. It’s also a major factor in high blood pressure, heart disease and stroke – a leading cause of death and serious disability in the UK. According to experts, some 80% of strokes could be prevented, largely by addressing high blood pressure – and reducing salt intake is key.
As Dr Shah says: “High salt intake is one of the causes of high blood pressure, which is the most common reversible risk factor for cardiovascular death and disease.” Victoria Taylor, senior dietician at British Heart Foundation, explains: “We need some salt, but too much is linked to raised blood pressure. This is because the sodium in salt makes our bodies hold onto water and the more water in our blood vessels, the higher our blood pressure gets.
“High blood pressure can put you at risk of developing heart and circulatory diseases.”
It’s important to note that high blood pressure usually doesn’t cause noticeable symptoms, which is why getting it checked regularly is so important. Keeping salt intake to a suitable level can help, but some people require medication to help manage high blood pressure too.
Stomach cancer
Stomach cancer is the fifth most common cancer in the world (although it’s considerably less common in the UK), and a diet high in salt has been associated with the disease.
According to World Cancer Research Fund International, the stomach lining ‘may develop lesions if too much salt is consumed, which can eventually lead to enough damage to cause cancer to develop.’
It’s believed a crucial element here is how salt influences H.pylori, a bacterial infection which can damage the stomach and is associated with a higher risk of stomach cancer. High salt intake has been found to worsen these effects.
Osteoporosis
A number of things are recognised as risk factors for osteoporosis, a condition that causes bones to become thinner and weaker – such as hormone changes in menopause, certain other conditions and medications and nutritional deficiencies. Excess salt may also harm bone health.
According to World Action On Salt, Sugar and Health (WASSH), high salt intake may increase urinary excretion of calcium which is vital for healthy bones. Research suggests this is particularly important during adolescence, a vital time for developing strong bones.
What can you do about it?
“The majority of salt in our food is there before we buy it. This means we end up consuming more than we realise,” says Victoria.
“Cutting down on salt is an important way we can help keep our blood pressure under control and reduce our risk of heart attack or stroke.”
This means thinking twice before adding salt to meals, and checking salt/sodium contents on food labels.
“To keep your heart healthy, focus on eating more fruit, vegetables, fish, pulses and wholegrains, and cutting down on foods high in salt, sugar and saturated fat like cake, biscuits and sweets,” she adds.
“Exercising regularly, quitting smoking, and maintaining a healthy weight are also important ways to reduce your risk of heart and circulatory diseases.”
Always speak to your doctor if you are worried about your health or diet.