How Salt Affects Your Heart Health

Salt, or sodium chloride, is the everyday kitchen superstar, the unsung hero of your favourite dishes. You sprinkle it, dash it, or throw a pinch over your shoulder for good luck. But did you ever pause between your bites to consider how these little white crystals affect your health? Pretty sure you haven’t.

Salt consists of sodium (40%) and chloride (60%). The sodium electrolyte helps with various body functions, such as maintaining fluid balance, keeping hydration levels in check, and much more. However, excessive sodium intake can lead to problems like an increased risk of heart failure, hypertension, and high blood pressure. On the other hand, lower sodium levels can also cause several problems, making it important to maintain an adequate sodium balance in your body. Read on as we go deep into what proper sodium intake is and how it affects your heart.

Role of Sodium in Your Body Functions

Appropriate salt consumption is important for your body to function properly. The sodium ions help your nerves function, your muscles contract and relax, and your heart beats rhythmically. Additionally, the sodium electrolytes are responsible for controlling the fluid balance in your body.

However, excessive salt consumption can tamper with this fluid balance and result in the retention of extra fluids. This extra fluid gets mixed in your bloodstream and enhances the blood volume, which makes your heart pump harder. This may cause high blood pressure or stress. Problems like cardiovascular concerns can also happen because of excessive salt intake.

How Does Sodium Affect Your Health?

According to WHO reports, excessive sodium consumption is linked to an estimated 1.89 million deaths annually. The data highlights that a diet high in sodium can significantly increase the risk of developing gastric cancer, obesity, kidney disease, cardiovascular issues, and heart problems.

How Does High Sodium Affect the Heart?

1. Retention of Fluids

Excess sodium in the body can increase the blood volume in the bloodstream. This puts additional pressure on the heart to pump hard and on the blood vessels too. This not only increases blood pressure but also increases the chances of heart failure.

This is one of the reasons why doctors are more likely to advise a low-sodium meal to someone with a record of heart failure or a severe heart condition.

2. Kidney Damage

The kidney plays an important role in maintaining the perfect sodium balance. However, too much salt intake can tamper with this balance, increasing the workload on the kidneys to eliminate extra sodium. This pressure negatively impacts their functioning, increases blood pressure, and raises the chances of heart disease.

3. Hypertension

Factors like extra fluid retention or kidney damage can lead to a consistent record of high blood pressure. This consistent high blood pressure, or hypertension, can expose you to the risks of strokes and heart failure.

4. Heart Rate

The sodium electrolyte in your body is responsible for the rhythmic heartbeat. So, too much or too little salt can disrupt the way electrolytes signal to your brain about your heart beating, impacting your heart rate.

What is the Ideal Sodium Intake?

Too much of anything can harm your health, and sodium is no different. Knowing the ideal sodium intake is important to stay moderate and consume enough.

Based on WHO’s reports of salt reduction, it is recommended that adults consume less than 2000 mg/day of sodium, which is equal to 2g of salt per day. Additionally, for children between 2 and 15, WHO suggests that the ideal dose can be achieved by adjusting the adult dose based on the child’s energy requirements.

How Does Low Sodium Affect the Heart?

A diet high in sodium content is harmful, but that does not mean you should eliminate it from your dietary routine.

Low sodium intake can also impact your health. But how? Low sodium intake can expose individuals to a condition called “Hyponatremia”. It can also lower your blood pressure. Further, several studies have also found a relationship between low sodium intake and diabetes occurrence.

Thus, it is important to consume salt in moderation to reduce the risk associated with excessive salt consumption.

How to Cut Extra Salt From Your Diet?

Your salt consumption is not simply related to your direct intake. Instead, it can be introduced to your body via a variety of packaged and processed foods. Here is how you can reduce your sodium intake:

1. Follow Food Labels

Always check the labels before buying packaged foods. Look for items with ‘no salt added’ labels or choose low-sodium options.

2. Switch to Herbs and Spices

Refrain from relying too much on salt. Instead, use other spices and condiments, such as garlic, herbs, and more, to add a new taste to your favourite meals.

3. Prioritise Fresh Foods

Consider choosing fresh vegetables and other items instead of frozen ones. According to studies, frozen items contain a high amount of sodium and can elevate blood pressure and cause other health problems.

4. Be Extra Careful When Eating Out

Always be careful when eating out. Ask the restaurant staff to put less or no salt in your food, and make a healthy change in your outdoor eating habits.

5. Keep Yourself Hydrated

Drink lots of water to flush out the extra sodium while maintaining hydration levels in your body.

Wrapping Up!

Checking labels and adjusting your diet might seem like a hassle, but it’s crucial for long-term heart health. Regularly consuming salty chips and processed foods can significantly increase your risk of heart failure and other complications. However, after understanding the effects of sodium on your overall health, you can make healthy eating choices.

Disclaimer: The above-mentioned information is for reference purposes only