Healthwatch by Shyft

Need nutrition advice for high blood pressure?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Salt, the Silent Killer: Benefits of Reducing Salt in Your Diet

Salt, the Silent Killer: Benefits of Reducing Salt in Your Diet
Content
Content

Salt is a common ingredient in almost all types of cuisines.

However, it is also a leading cause of several health problems, including hypertension, heart disease, and stroke. While salt is an essential nutrient required for the proper functioning of the body, excessive consumption of salt can be harmful. In this blog post, we will discuss the benefits of reducing salt in your diet and the steps you can take to achieve it.

Why should you reduce salt in your diet?

Salt is made up of sodium and chloride. Sodium is an essential nutrient required for various bodily functions such as the maintenance of fluid balance, the transmission of nerve impulses, and the contraction of muscles. However, excessive intake of sodium can lead to health problems, primarily hypertension. Hypertension is a condition in which the blood pressure in your arteries is elevated, putting extra strain on your heart and increasing your risk of heart disease and stroke.

In India, hypertension is a prevalent health problem, affecting millions of people. According to a study by the Indian Council of Medical Research, hypertension affects about one in three adults in urban areas and one in four adults in rural areas. The study also revealed that a high-salt diet is a significant risk factor for hypertension in India.

Therefore, reducing salt intake can be an effective way to prevent and manage hypertension and reduce the risk of heart disease and stroke.

How much salt should you consume?

According to the World Health Organization (WHO), the recommended daily intake of salt is less than 5 grams per day or about one teaspoon. However, most people consume much more than this amount, mainly through processed and packaged foods.

Tips to reduce salt intake

Here are some simple tips that can help you reduce salt intake:

  1. Choose fresh foods over processed foods: Processed and packaged foods are often high in salt. Therefore, it is best to choose fresh foods whenever possible. For example, instead of eating canned soups or sauces, make your own at home using fresh ingredients.
  1. Read food labels: Always check the food labels before purchasing any packaged or processed foods. Choose products that are labelled as “low salt” or “no added salt.”
  1. Use herbs and spices instead of salt: Herbs and spices can add flavour to your food without adding salt. Use herbs like thyme, rosemary, and basil, and spices like cumin, coriander, and turmeric to add flavour to your food.
  1. Limit the use of salt in cooking: Use less salt when cooking. Instead, use other flavour enhancers like garlic, ginger, or vinegar.
  1. Avoid adding salt to your meals: Avoid adding salt to your meals at the table. Try using a salt substitute or lemon juice instead.

Benefits of reducing salt in your diet:

  1. Lowers blood pressure: Reducing salt intake can lower blood pressure, reducing the risk of hypertension, heart disease, and stroke.
  1. Improves kidney function: A high-salt diet can put a strain on the kidneys, leading to kidney damage. Reducing salt intake can help improve kidney function and prevent kidney damage.
  1. Reduces water retention: Consuming excess salt can lead to water retention, causing bloating and swelling. Reducing salt intake can help reduce water retention and promote weight loss.
  1. Lowers the risk of stomach cancer: A high-salt diet has been linked to an increased risk of stomach cancer. Reducing salt intake can lower the risk of stomach cancer.

Takeaway

Reducing salt intake can have several health benefits, including lowering blood pressure, improving kidney function, reducing water retention, and lowering the risk of stomach cancer. Therefore, it is essential to make small changes to your diet to reduce salt intake. By following the tips mentioned above, you can achieve a healthy and balanced diet while reducing your salt intake.

Remember, reducing salt intake is not just about avoiding the salt shaker. It’s about making healthier choices and being aware of the sodium content in the foods you eat. By making simple changes to your diet and lifestyle, you can reduce your risk of developing hypertension and other health problems associated with a high-salt diet.

So, start today by choosing fresh foods, reading food labels, and using herbs and spices to add flavour to your meals. Your body will thank you for it in the long run.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Preventing Calcium Deficiency: Tips for a Healthy You

Calcium is one of the most essential minerals that our body needs to function properly. It plays a crucial role in maintaining strong bones and teeth, healthy muscles, and proper nerve function. Unfortunately, calcium deficiency is quite common in India, and it can lead to several health issues such as osteoporosis, weak bones, and teeth, muscle cramps, and even heart problems. In this blog, we will explore the importance of calcium for Indians and how to not be deficient in… Read more

Featured

Preventing Calcium Deficiency: Tips for a Healthy You

Preventing Calcium Deficiency: Tips for a Healthy You

Calcium is one of the most essential minerals that our body needs to function properly. It plays a crucial role in maintaining strong bones and teeth, healthy muscles, and proper nerve function. Unfortunately, calcium deficiency is quite common in India, and it can lead to several health issues such as osteoporosis, weak bones, and teeth, muscle cramps, and even heart problems. In this blog, we will explore the importance of calcium for Indians and how to not be deficient in…

book

4 minutes

|

calendar

23 Jul 2023

Featured

Mindful Eating: Tips and Tricks

4 minutes

22 Jul 2023

Mindful Eating: Tips and Tricks

Trying to transform your relationship with food? Want to be more aware of what you’re eating? Turn to mindful eating! Mindful eating is a concept founded on the Buddhist idea of mindfulness. Being mindful implies paying attention to the here and now while recognizing and embracing your feelings, thoughts, and physical sensations. Practising mindful eating works on the same foundation. Mindful eating entails paying more attention to both your food and your feelings towards it. It also includes the influence… Read more

Editor’s pick

Mindful Eating: Tips and Tricks

Mindful Eating: Tips and Tricks

Trying to transform your relationship with food? Want to be more aware of what you’re eating? Turn to mindful eating! Mindful eating is a concept founded on the Buddhist idea of mindfulness. Being mindful implies paying attention to the here and now while recognizing and embracing your feelings, thoughts, and physical sensations. Practising mindful eating works on the same foundation. Mindful eating entails paying more attention to both your food and your feelings towards it. It also includes the influence…

book

4 minutes

|

calendar

22 Jul 2023

Editor’s pick

Five Foods to Help You With Your Period Pain (and Four to Avoid)

Period pain, also known as menstrual cramps or dysmenorrhea, are cramps and pelvic pain that you may experience during menstruation. This happens because every month, the lining that has built up within the uterus is shed - unless you’re pregnant - and the muscles of the womb contract and relax in an irregular rhythm to do so. Prostaglandins, chemicals that induce uterine muscle contractions, are the primary cause of period pain. Estrogen, one of the primary reproductive hormones in women,… Read more

Editor’s pick

Five Foods to Help You With Your Period Pain (and Four to Avoid)

Five Foods to Help You With Your Period Pain (and Four to Avoid)

Period pain, also known as menstrual cramps or dysmenorrhea, are cramps and pelvic pain that you may experience during menstruation. This happens because every month, the lining that has built up within the uterus is shed - unless you’re pregnant - and the muscles of the womb contract and relax in an irregular rhythm to do so. Prostaglandins, chemicals that induce uterine muscle contractions, are the primary cause of period pain. Estrogen, one of the primary reproductive hormones in women,…

book

4 minutes

|

calendar

17 Jan 2024

Editor’s pick

Your Ultimate Guide to All Trending Diets

Whether you’re just getting started on your health and fitness journey, or you’re an expert - it’s hard to keep track of all the new diets that are always popping up in the health and fitness world. What’s more, it’s often difficult to know what to trust about the new ‘miracle diet’ that everyone’s raving about. Fear not! We’ve put together a comprehensive list of all the diets that you could possibly want to try - for you to figure… Read more

Your Ultimate Guide to All Trending Diets

Your Ultimate Guide to All Trending Diets

Whether you’re just getting started on your health and fitness journey, or you’re an expert - it’s hard to keep track of all the new diets that are always popping up in the health and fitness world. What’s more, it’s often difficult to know what to trust about the new ‘miracle diet’ that everyone’s raving about. Fear not! We’ve put together a comprehensive list of all the diets that you could possibly want to try - for you to figure…

book

4 minutes

|

calendar

05 Jan 2024

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Baked Feta Chickpeas

A simple, delicious & healthy meal - a fantastic appetizer or meal on its own.

11 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Cheese Soup

A creamy blend of cheese & vegetables perfect for a cold winter day!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Whole Wheat Waffles

Crisp, light and super easy-to-make waffles - no one will ever suspect they're made with 100% whole wheat flour!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Vegetable Frankie

Spiced vegetables wrapped in chappati - a satiating snack that can be relished even on the go!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Beetroot Chilla

A nutrient dense recipe with added benefits of beetroot & gram flour.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Spinach Khichdi

A wholesome dish made with lentils, rice and spinach

13 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Omlette Curry

An appetizing curry made with cut pieces of egg omelette

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple Ginger Chutney

Zesty peppery and sweet, with a pungent and spicy aroma

7 INGREDIENTS

|

30 MINS.

View all