Salt, also called sodium chloride, is a mineral that plays an important role in maintaining fluid balance, muscle function, and nerve transmission in the human body.
Excess Dietary Salt Impact Health
According to the Harvard T.H. Chan School of Public Health, too much salt in the diet has been linked to health problems such as high blood pressure, heart disease, and stroke.Sotiria Everett, a registered dietician and clinical assistant professor in the Department of Family, Population, and Preventive Medicine’s Nutrition Division at Stony Brook Medicine, told The Epoch Times that while too much sodium is linked to developing hypertension, the risk is higher for those with other risk factors.
“Unfortunately, many individuals have one or more conditions associated with developing high blood pressure,” said Everett.
A significant number of Americans live with these conditions.
“Therefore, it is important to recognize the effects of sodium, since limiting sodium can be a step towards preventing high blood pressure,” she added.
What Happens When We Completely Cut Salt?
It’s also important to note that eating too little salt or eliminating salt from the diet is not recommended, as the body needs a certain amount of sodium to function properly.But what happens if you eliminate salt entirely from your diet?
1. Hyponatremia
Sodium is an important electrolyte that helps regulate muscle and nerve function. Without enough sodium, the body may experience muscle weakness, cramps, and even seizures. This condition is called hyponatremia.2. Iodine Deficiency
Another potential consequence of eliminating salt is that it can lead to a decrease in the amount of iodine that the body receives. Most salt is iodized to ensure we get enough in our diets.3. Increased Insulin Resistance
Eliminating salt from your diet could also cause increased insulin resistance, which leads to raised blood sugar levels and is associated with type 2 diabetes. A study published in the journal Metabolism concluded that getting too little salt is associated with an increase in insulin resistance, with implications for the development of diabetes and cardiovascular disease.Keep Salt Intake at Healthy Levels
One of the best ways to keep sodium intake within healthy levels is to avoid eating too many processed or packaged foods, which often include salt as a preservative. Over 70 percent of our dietary sodium comes from processed foods, and not from table salt added to food when cooking or eating, according to the FDA.“Individuals who eat processed foods frequently should cut back and eat more home-cooked foods,” advised Everett. “People should also switch from salty foods to those without added salt, such as raw nuts instead of salted nuts, or unsalted pretzels and no-added-salt canned vegetables.”
However, when you do eat canned vegetables or beans with salt, she recommended rinsing them with water to get rid of some of the sodium.
“Instead of high-salt snacks, aim to eat fruits which are often high in potassium and can help blunt the blood pressure effects of sodium,” advised Everett.
Reducing salt intake can be beneficial for some people, but it’s important to do so in a balanced way that still provides the body with the necessary nutrients it needs to function properly.
