Confusion about salt
Nearly all of us are told that they need to watch their sodium intake or they risk having high blood pressure and heart disease, stroke and other vascular diseases.
When you eat salt, you get thirsty and drink more water. This results in increased blood volume, which leads to high blood pressure. Therefore, the theory states, a low-sodium diet reduces blood pressure. This theory has never been scientifically supported. In fact, some studies show that salt actually helps your body conserve water and makes you less thirsty. Other studies show that the connection between salt and high blood pressure is more complicated or even non-existent. The Framingham Offspring Study found that participants who ate a low sodium diet (under 2,500 milligrams of sodium per day) had higher blood pressure than those who consumed higher quantities. More recent studies show that there is really no link between salt intake, high blood pressure, and risk of heart disease.
Our body cannot function without enough sodium, and the best way to get enough sodium is through dietary salt. Symptoms of sodium deficiency from salt restriction or poor salt absorption include dehydration, muscle cramps, headaches, weakness, irritability, and even cognitive problems. In addition, when you restrict salt, your body eventually will start to increase insulin to help your kidneys retain more sodium. Over time this can lead to chronically high insulin levels, a craving for sugar and refined carbohydrates, and a cycle of weight gain, and insulin resistance.
By contrast, adequate salt intake can help you to stay hydrated, prevent muscle cramps, support a healthy nervous system and a healthy metabolism, and even help you sleep better.
How much salt do you need a day in Europe?
WHO recommends an intake of less than 5 g per day (the equivalent of approximately 1 teaspoon of salt per day) to avoid cardiovascular diseases. Health and food safety authorities agree that most Europeans' daily intake (about 8–11 g) far exceeds the recommended level.
What is the recommended daily sodium intake in mmol?
When people’s consumption of sodium is unrestricted, they typically consume between 3,000 to 4,000 milligrams per day. This amount holds true for people across all populations, in all hemispheres and climates, and across a range of cultures and social backgrounds. In other words, all humans gravitate toward the same sodium intake range every day. That’s because this amount of sodium intake is optimal and is driven by the hypothalamus, the part of the brain that keeps your body in homeostasis.
Whether you need to increase your healthy salt intake depends on many factors, including your diet and lifestyle. For example: sodium is present in high amounts in processed foods where it is often used as a preservative or a flavor enhancer. If you eat a lot of refined foods, you are probably already getting more than 4,000 mg of sodium per day.
Adding natural salt to your diet is one of the easiest ways to ensure that you get enough sodium and other essential minerals, especially if you are active. The most common natural salts are sea salt and Himalayan salt. Natural sea salt contains high levels of trace minerals, including potassium, iron, and zinc. It also contains small amounts of natural iodine. These minerals balance the sodium content so your body can metabolize it.
If you have any questions about this article and the research you can contact Centro Mar y Salud.
