What does excessive salt intake lead to?

The World Health Organization advises to consume no more than 5 g of salt per day. Nevertheless, most of the inhabitants of the planet eat almost 3-4 times more per day. At the same time, few people think about what the excessive passion for salty is fraught with. By the way, it is possible to understand that you abuse salt, not only by the results of laboratory tests. In many cases, the body itself reports this with various symptoms. Some of them look quite harmless, while others can seriously scare.

Excessive salt intake and what it leads to

1. An overabundance of salt leads to the fact that fluid begins to linger in the body (1 g of sodium delays 200 ml of water), which leads to the appearance of hidden edema). This negatively affects the work of internal organs. Especially dangerous is an overabundance of salt in diseases of the kidneys and cardiovascular system.
2. Salt prevents the breakdown of its own fats, thereby contributing to weight gain. Salt makes the inner surface of the vessels more friable and susceptible to the deposition of cholesterol and the formation of atherosclerotic plaque.
3. With excessive sodium intake, the body is forced to remove it with urine, along with which calcium is excreted. This leads to a deficiency of calcium in the body, and its lack leads to osteoporosis.
4. In addition, the excretion of excess sodium in the urine creates an additional burden on the kidneys, which filter this urine, increasing the risk of deposition of kidney stones.
5. Salt increases the production of hydrochloric acid, which can lead to an exacerbation of diseases of the gastrointestinal tract.

What can you do

1. In the process of cooking and at the table, instead of salt, use salt–free seasonings - herbs and spices (basil, bay leaf, cinnamon, celery, dill, garlic, ginger, mustard, etc.).
2. In marinades and salad dressings, use lemon and other citrus juices.
3. To enhance the taste of desserts and pastries, add lemon, vanilla and mint extracts.
4. Experiment with onions, capsicum and different types of vinegar in stews and stews as a seasoning for vegetables.
5. Remove the salt shaker from the table.
6. Carefully read the labels on packaged products (you need the following formulations: "no sodium", "low sodium").
7. Use salt with a reduced sodium content, iodized salt.
8. Try not to salt the food during, and especially at the beginning of cooking. Salt the food at the end – then all the salt will remain on the surface and it will need much less.
9. Do not use concentrates, such as, for example, broth cubes.
10. Canned, salted, smoked foods are recommended to be consumed only in small quantities and not every day.
11. Try not to use canned and dried foods: salt is added there not only for taste, but also for long-term storage, acting as a preservative.
12. Eat foods with a low salt content: vegetable products, dairy products, fresh and frozen fish, fresh meat, vegetables, fruits, nuts and dried fruits. Dried fruits also contain potassium, which is so necessary for our body, which helps to remove salt from the body.

Chief Freelance Therapy Specialist

health Department of the Lipetsk region

Lakhin D.And