FOOD & STUFF
A Little Less Salt, Please
Will keep the hypertension at bay
By now most of us know about the ill effects of excessive salt consumption, with several studies underling the association with heart diseases, stroke, kidney disorders, etc. This article throws light on salt-induced hypertension and cardiovascular diseases and how these can be prevented. With various studies pointing out the link between lower salt intake and reduced risk of cardiovascular disease, there is a compelling reason for us to revisit our habits and diets.
Excessive salt consumption can lead to high blood pressure (hypertension), which has long been recognized as a major risk factor for cardiovascular disease (CVD), especially heart attack and stroke. So, how does salt come into the picture?
Salt contains sodium which if taken in excess can disturb the water-electrolyte balance and, more importantly, impact the kidney’s ability to remove excess water from the body. This is because of the water-retention ability of sodium. If one continues to consume excess amount of salt, it will lead to saltinduced hypertension.
Note that hypertension can be caused by many other factors, including stress. It can also happen on its own, or it can result from an underlying condition, such as kidney disease.
Apart from imparting taste to our favourite cuisines, salt has many vital roles. It’s made up of two basic elements, sodium and chloride. The two of these play a significant role in sustaining the body’s electrolyte balance. It helps in the normal functioning of the nerves and muscles. Salting food items to preserve them is a common process in households as well as industries. However, our bodies require only a small amount of sodium each day to function normally. The World Health Organization (WHO) recommends that adults consume less than 5 gm (just under a teaspoon) of salt per day.
What can you do?
1. Get your blood pressure checked frequently as the symptoms of hypertension are silent.
2. Limit the consumption of packaged/processed foods. Sodium is present in many food items as preservatives (to extend their shelf life). Besides, salt enhances the sensory attribute of a food item and hence used widely by manufacturers.
3. Compare and measure your food choices. You may find that food items from a similar food category are relatively healthier. For example, ready-to-eat pasta packs have less fat and sodium content than ready-to-eat noodles.
4. Limit the consumption of chutneys, papads, pickles, noodles, and imported preserved food items.
Digest this
• 1 teaspoon can hold up to 6 gm of salt. It
contains about 2,300 mg of sodium. • A single bag of chips has 160 mg of sodium. • One pack of noodles (100 gm–150 gm pack)
has about 800 mg–1,200 mg of sodium. • Sodium-based preservatives and the soda used in baking industries also add to the sodium content of the food. These aren’t calculated while calculating the nutritive values. 5. Consume plenty of fruits and vegetables. This lowers your risk of getting hypertension.
6. Exercise regularly. It has clearly been associated with reduction and prevention in hypertension.
7. Consuming potassium-, magnesium- and calciumrich foods also helps in prevention of hypertension. Note that this may not be applicable in the case of persons suffering from any kidney ailment. Any change in diet for such patients must be approved by a doctor or a dietitian.
8. Low-sodium salts can be taken as a preventative measure at households. Again note that these must not be consumed by patients (specifically kidney patients) without consulting their doctor.
9. Consumption of bioactive peptides can help in reduction/prevention of hypertension. Milk proteins (both casein and whey protein) are sources of bioactive peptides.
What should the food industry do?
Food manufacturers should, among other things,
a) incrementally reduce salt in products over time so that consumers adapt to the taste;
b) formulate new products with less sodium and calories; and
c) promote the benefits of eating foods with reduced salt.
Restaurants and catering outlets should reduce salt in the foods and meals they serve.
It is heartening that some food companies are
Increasing salt consumption in India
• As per a 2016 study by the George Institute of Global Health, Indians consume about 11 gm of salt per day—which is double of the recommended amount. • People in the southern and eastern parts of India consume relatively more amount of salt, as per the same study. • Surprisingly, high salt consumption is prevalent in both urban and rural areas. • Processed foods and salted pickled products can be associated with the high consumption of salt in these areas. voluntarily mentioning sodium values on their food packs. Food Safety and Standards Authority of India (FSSAI) has spearheaded several initiatives targeted at reducing the consumption of HFSS (high fat, sugar, salt) foods. Some of these are: Eat Right Movement, curbing of advertisements of HFSS foods targeted at kids, and front-of pack labelling for HFSS Foods.