We all think that salt is, in one way or another, necessary so that eating continues to be a pleasure and not just a vital function that we need to supply. Salt provides a characteristic flavor to our foods , and is also sometimes used to preserve food . It is the only rock known to be edible by humans. When we talk about ordinary table salt, in chemical terms we are talking about a compound of chlorine (Cl-) and sodium (Na+) in equal parts, which form sodium chloride (NaCl). Salt is therefore sodium chloride.
We agree, the consumption of salt is necessary for the proper functioning of our body, but as long as it is in the recommended amounts , since excessive use of salt can lead to early disorders in our body. Therefore, it is necessary to know all the aspects, good and bad, of salt intake in relation to our health, and in particular with our cardiovascular health.
Why is salt good for the body?
We have said that salt is necessary for our body to function properly. Well, some of the functions that require sodium chloride to exist are those of our muscles and our nervous system (brain, thalamus, spinal cord, nerves,…). The muscular and nervous functions could not be carried out without salt. The reason is that the sodium in salt participates in the transmission of impulses between cells, while the chlorine plays a fundamental role in maintaining the acid-base balance. The transmission of nerve impulses is reminiscent of why one does not get electrocuted through distilled water (it is a poor conductor of electricity), only water with minerals (tap water, sweat, etc).
When there is a lot of sodium in body fluids, the body gives us a signal that we need to drink water. Excess fluid is then filtered through the kidneys, thus regulating fluid levels and protecting against low blood pressure.
Chlorine allows the proper functioning of the liver and contributes to the production of gastric juices . Together with sodium and potassium, it helps distribute water in our body . It also participates in maintaining the acid-base balance and favors the transport of CO2 in the blood.
Sea salt and table salt
A recurring question is whether Himalayan, sea salt, or any other type of salt is healthier than table salt. Well this is a myth. Remember that in all cases we are talking about sodium chloride , and all types of salt contain the same amount of sodium. It is true that some types contain, in addition to sodium chloride, other minerals, such as iron, magnesium, calcium, etc… depending on the type of salt in question. However, it is also true that there is absolutely no evidence that this is healthier in any way. With one exception: iodized salt.
Table salt is (usually) fortified with iodine , which is necessary for the normal function of the thyroid gland. A diet deficient in iodine leads to enlargement of the thyroid gland, a condition called goiter. In addition, severe iodine deficiency during pregnancy is also dangerous for the child. There are those who argue against this, but to date there is not much controversy when we look at the available evidence: iodine supplementation has health benefits.
On the other hand, iodine deficiency can also cause many dangerous symptoms. In short, you have to follow the recommendations. It is understandable that at some point you want to vary your type of salt, but do not banish it completely, at least not the one that is enriched with iodine.
As in many things, moderation is also key when we talk about salt consumption. We know that the usual excess can lead to cardiovascular problems (enlarge the heart, heart failure, high blood pressure, etc), kidney problems (from damaging the kidneys to the formation of nephritic colic), osteoporosis, etc. So you have to wonder…
How much salt is safe?
The World Health Organization (WHO) says that 5 grams or 1 teaspoon of salt per day . These recommendations are even lower by the American Heart Association. These values are very difficult to observe because salt is ingested in almost all meals, it is not just what you add with table salt, but the salt contained in food.
In addition, it is found naturally in many products, such as dairy products, meat, vegetables, shellfish or eggs. However, without a doubt, today the largest source of excess salt is processed foods, fast food and sausages. Prepared foods and frequent eating away from home do not tend to be the healthiest option.
For many, taking the recommended amount is an impossible mission. That is why studies have continued to be carried out to check how much we can deviate from these limits without fear of deteriorating health. In one particular study, which lasted 8 years, salt intake and disease risks were monitored in communities in 18 countries. Cardiovascular disease risks only increased in communities that consumed more than two and a half teaspoons a day . In the groups in which intake was less than 5 g of sodium per day, no such risks were observed. So it is understood that a small deviation on time is acceptable, but in general we should try to follow the official recommendations.
How to avoid salt?
It is difficult, but it is a matter of habit. After a while, the body gets used to the taste of food without the added salt. It is best to avoid adding salt to prepared foods (they usually contain enough), avoid unhealthy appetizers or snacks , and avoid salty seeds and nuts . If after reading this article you decide to buy salted nuts instead of without added salts, we have failed.
When cooking, you can also use other spices to enhance the flavor, without the need for salt. For example, curry is a great ally in this fight.
When shopping, don’t forget to check the amount of salt on nutrition labels.
In 2020, the WHO developed a series of recommendations to reduce salt consumption. You can take a look at these recommendations in the references of this article.
In short, controlled salt intake is important for our health and disease prevention. There may be small deviations from the recommended amounts that do not cause health problems, but prolonged intake of large amounts can have consequences that are difficult to treat and can have fatal consequences, especially in people who already have high blood pressure. In addition, we must lead a healthy lifestyle, reduce the intake of fast food, stress and smoking to keep our cardiovascular system healthy.
References:
Booms, S., Hill, E., Kulhanek, L., Vedeveld, J. & Gregg, B. (2016).
Cohut, M. (2018). How much salt does it really take to harm your heart? Medical News Today. https://www.medicalnewstoday.com/articles/322745
Mente, A., O’Donnell, M., Rangarajan, S., McQueen, M., Dagenais, G., Wielgosz, A., et. al. (2018). Urinary sodium excretion, blood pressure, cardiovascular disease, and mortality: a community-level
