Salt intake: Some facts and myths

There are many elements essential to life, and salt is one of them. Natural salt is an important part of many biological processes. Several studies have been conducted on the amount of salt one should consume as part of the daily diet. Salt is essential to maintain fluid balance in the body. Too little salt can result in weakness or even muscle spasms, while too much of it can lead to complications related to the heart.
 
The World Health Organisation recently issued guidelines on per-day salt consumption. According to these, adults should consume less than five grams of salt a day. This, however, is contrary to what another study says – that below three grams of sodium per day can increase the chances of heart attack and heart failure, leading to death.
 
Here is an attempt to bust some myths and bring the facts to the fore.
 
The main reason to be worried about salt intake is blood pressure
 
This is not very true as excess sodium can lead to other health issues like gastric cancer, stomach ulcers, osteoporosis, muscle cramping, and brain function. Salt intake may not be the direct cause of, but can contribute to a rise in blood pressure.
 
It is okay to drastically reduce the intake of salt.
 
Salt being a major component of blood, is an important element of our diet. It aids in carrying nutrients into and out of cells and in regulating blood pressure. It also helps in nervous-system function. The only criterion that decides the amount of salt one should consume is an individual's sensitivity to salt.
 
It is important to add salt while cooking to ensure adequate salt in your diet.
 
A lot of our sodium intake comes from processed food. Meats, canned food, ketchup, breads and biscuits, all have a high content of sodium in them. However, that does not mean one should consume these to get their daily share of salt.
 
No salt makes food bland
 
There are plenty of other options to replace added salt in your food. Herbs, spices, garlic, onion, lemon and lime juice, red and black pepper are a few things that can make your food taste great. It is not the salt in your home-cooked meals that affects your health but the processed foods that you consume.
 
Working out helps offset intake of salt
 
According to a recent study, physical activity can help in lowering cases of blood pressure due to salt consumption, particularly in salt-sensitive individuals. Although excess salt can still cause fluid retention, working out can definitely help in keeping the blood pressure in check.
 
Table salt has more sodium than other varieties like Himalayan, Kosher and sea salt
 
This is not true as all of these contain almost similar amounts of sodium. There are no studies to indicate otherwise. These salts may, however, give that added taste to food. There are many who claim that these salt variants contain traces of calcium, potassium, iron and phosphorus, but there is no evidence to the effect.
 
What then is the secret to eating salt? The answer in one word is moderation.

Dr Vinay Bhardwaj, Head of Quantitative Health at Grow Fit

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