How does salt intake destroy health?

Some dieticians say that salt is harmless, but I do not know on what basis? Numerous well-controlled scientific studies confirm that excessive salt intake has a strong relationship with the impact on human blood pressure. 


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Sea ​​salt in the bag 

He FJ et al. 2002 – reduction of daily salt intake by 75 mmol / day (about 4 g of salt) results in lowering of blood pressure by about 5 mm Hg (systolic) and 2.7 mm Hg (diastolic), in people with hypertension . 

Costa et al. 2012 people who consumed more than 1.2 g of sodium per day were exposed to a 2.9 times higher risk of death compared to a group consuming less than 1.2 g per day, 

Gardener et al. In 2012, participants who consumed more than 4 g of sodium a day had a 2.5-fold increase in the risk of stroke compared to those who consumed less than 1.5 g per day. 

He FJ et al. 2013 – reduction of daily intake of salt by 4.4 g causes a decrease in blood pressure by approximately 4.2 mm Hg (systolic) and 2.1 mm Hg (diastolic), 


In a study by Juraschek sp. And colleagues in 2017 regarding sodium reduction and DASH diet, it was shown that the reduction of sodium consumption alone (a lot or 150 mmol / day with a diet of 2,100 kcal) caused a drop in blood pressure by 3.2 mm Hg, 8.56 mm Hg , 8.99 mm Hg and 7.04 mm Hg (for people who had blood pressure lower than 130, 130 to 139, 140 to 149 and> 150 mm Hg, respectively), 

Graudal NA et al. 2017 of Caucasian people with hypertension under the reduction of sodium consumption from 201 mmol / day to 66 mmol / day recorded an average decrease in systolic blood pressure by an average of 5.51 mmHg (84 studies, 5925 participants); in turn, the decrease in diastolic blood pressure was on average 2.88 mm Hg (85 tests, 6001 participants); the evidence is of high quality, 

Graudal NA et al. 2017 in black people the effect was even stronger; there was a decrease (systolic and diastolic pressure) on average by 6.64 mmHg and 2.91 mmHg (data based on 8 tests, 619 participants), 

Graudal NA et al. 2017; the DASH (low sodium) diet compared to the control diet was associated with mean differences in systolic blood pressure by 4.5, 4.3, 4.7 and 10.6 mmHg, respectively, 

Graudal NA et al. 2017 the combined effect of a low-sodium diet (DASH) compared to a high-sodium diet was -5.5, -7.5, -9.7 and -20.8 mm Hg, respectively ( for people who had blood pressure lower than 130, 130 to 139, 140 to 149 and> 150 mm Hg, respectively), 

In conclusion, I will add that the excessive supply of sodium in the diet in a completely independent way on the impact on blood pressure has toxic effects 

Too much and too little sodium intake directly affects the kidneys. It turned out that consumption of less than 2.08 g of sodium per day or more than 4.03 g of sodium per day was associated with a higher risk of developing chronic kidney disease (CKD) compared to people consuming 2.93-4.03 g of sodium per day. Excessive supply of sodium to the body increases the excretion of calcium in the urine (for every 2.3 g of sodium over the urine, the body loses 24-40 mg of calcium). As a result, excess sodium may contribute to the loss of calcium from bone tissue, reduce bone density and increase bone susceptibility to fractures. 

It is incomprehensible to be underestimated by some dieters as the role of sodium, because it is associated with many diseases, and chronic abuse of salt directly threatens life (because it is impossible to live without kidneys). 


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Do you train hard? Do not be afraid of sodium!

Kitchen salt is often called white death, and for many years there have been ongoing various campaigns aimed at inducing us to reduce its consumption. As a result, the view was established that sodium is an undesirable component of our diet and at any price should be limited its supply with food. In fact, this belief is unjustified, and intense restriction of consumption of this element, in particular in the case of physically active people can lead to adverse consequences, and sometimes even pose a threat to life. 


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Sodium is an essential ingredient in our diet and must be supplied with food. If we wanted to completely abandon its consumption, quite quickly we would experience very unpleasant symptoms, the finale of which would certainly be tragic for us. Sodium participates in the regulation of water and electrolyte management, and together with potassium creates a sodium-potassium pump, an enzyme that regulates the volume of the cell, participates in the stimulation of nerves and muscles and enables the transport (called active) of many compounds necessary for the functioning of the body’s cells. Adequate supply of this element is necessary to maintain the acid-base balance.

Sodium is particularly important for active people, especially athletes of endurance disciplines. Physical effort leads to increased losses of this element from the body along with sweat, which can quickly lead to water and electrolyte imbalance, muscle cramps, weakness and reduced efficiency. Drinks for athletes are especially enriched with sodium (adding sodium chloride, or kitchen salt), to prevent the above symptoms, optimize the hydration process and allow the effort to continue. Some athletes make a shameful mistake by consuming low-sodium fluids during prolonged efforts. The result of such practices may be hyponatremia, a state threatening not only health but also life! 


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In the light of the information provided in the above paragraphs, one important question arises: why so much is said and written about the negative consequences resulting from the consumption of sodium and why so much emphasis is placed on reducing its consumption? The answer to this question is simple – an important problem nowadays is excessive consumption of this element. Not only is processed food is a rich source of sodium, but also many people have a habit of reliably seasoning meals before eating. As a result, it is estimated that in the case of a large part of the population of our country, it may exceed the WHO recommendations twice, which in fact may pose a health risk. It’s just that the problem of excessive sodium supply does not affect everyone


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Beware of salt hidden in food products

The Institute of Food and Nutrition warns of excessive salt intake, which can lead to many dangerous diseases, Poles still eat too much of it, and not only the habit of salting the food, but also the salt hidden in the products.

In connection with the World Week Against the Excessive Consumption of Salt, experts from the Institute of Food and Nutrition remind that the daily norm in the European Union is 6 g WHO has set a safe daily dose for 5 g (flat teaspoon) for an adult, and for children and adolescents – up to 3.75 g. Poles average two or three times more than this standard.


What threatens excess salt

The research shows that excessive salt intake increases the risk of not only hypertension, atherosclerosis and the consequences of strokes and heart attacks, but also gastric cancer, kidney stones and osteoporosis.

According to the latest scientific reports, salt consumed in excess significantly contributes to the development of obesity, especially in the case of children and adolescents. It is also a significantriskfactorfor degenerative diseases of the nervous system, including micro-brain injuries and various forms of dementia.


How to reduce the amount of salt in the diet

It is worth gradually reducing the amount of salt added to the dishes, making a meal, salting it at the end of cooking, remove the salt-cellar from the table.” You can get used to the less salty taste by seasoning the dishes with herbs, but that’s not all, even if someone deliberately restricts the salting of dishes you may not know that the excess salt in his diet comes from ready-made products, not only canned food, processed products, crisps, bouillon cubes, soups from soup bags or spice blends. Salt can be found in rennet cheese, smoked meats, smoked fish, bread, mayonnaise and mustards, ketchup, breakfast cereals, limiting their consumption to less salty products, you can considerably reduce the amount of salt in the menu, and you have to consciously choose products that contain little salt. 72 percent reduce the amount of saltin the basket of the average consumer, it is also important to change eating habits, use less salty replacements. For example, instead of cornflakes eat natural cereal, instead of peas from cans – frozen peas, instead of yellow cheese – natural curd, instead of cold cuts – self-baked meat, and instead of salty sticks – munch carrots.


Salt information is obligatory from December 2016

The smallest amount of salt contain natural, fresh or low processed products (raw vegetables and fruits, cereals, cereals, fresh fish and meat, eggs, unsalted natural curds or yoghurts.) In the case of processed products, it is good to get a label reading habit. has the obligation to indicate how much salt is in the product, but the higher the list of ingredients is the salt, the more it is.

Sometimes we find information about the amount of sodium in 100 g of the product, then it is easy to calculate the amount of salt 1 g of sodium is 2.5 g of salt, but soon, looking for information on the label, we will have an easier task, because December 13, 2016 comes the EU regulation No. 1169/2011, thanks to which the amount of salt in food products will be mandatory.This will facilitate the conscious dietary choices and control over the amount of salt consumed

Health & Beauty

Where is salt hidden!?

Salt is eaten in reasonable quantities and is healthy. Supports the body’s water management, allows the proper functioning of muscles and the nervous system. Unfortunately, due to the modern diet, we often eat too much of it. Do you know what salt products are the most?

A healthy person should eat up to 2300 mg of sodium each day, and people with hypertensive problems should not eat more than 1,500 mg per day. Meanwhile, most of us eat it more without knowing that what they put on the plate contains large amounts of salt. Here are the most salty foods. When you buy and eat them, remember to keep your hands away from the salt shaker.

Frozen, ready-made dishes

One serving of frozen lasagna is 1200 mg sodium, which is more than half of the daily requirement of a healthy person and almost the maximum dose for a person suffering from hypertension. Always read labels on ready meals and read them carefully – you are interested in the amount of sodium in the whole portion, not in 100 g.

Breakfast cereals

A portion of cereal in a glass may contain 250 mg of sodium. If you like cereal, mix half a glass of puffed rice with half a glass of your favorite cereals and add this mixture to milk or yogurt. You can also look for cereals with low sodium content. Typically, these more processed flakes (circles, balls, etc.) contain more sodium than mixtures of natural flakes.

Vegetable juice

A glass of tomato or multi-vegetable juice is a simple way to increase the number of portions of vegetables in your daily diet. However, not every juice will be good for you, if you have to be careful about the amount of salt you eat. Some juices are very salty – one glass contains 480 mg of sodium. Luckily, you’ll find juices with a reduced content on the store shelf.

Vegetables in a can

Did you know that a can of corn contains even 730 mg of sodium? Before you buy, check how much salt has been added to the canned vegetables you want. Whenever you prepare a dish using canned vegetables, thoroughly rinse them before adding to the dish – this allows you to get rid of some of the salt.

Some processed meat

Sausages and sausages packed in foil can also contain a lot of salt. Some types of salami are recorders in this respect – 362 mg of sodium in two slices! Pay special attention to products with a reduced fat content – they usually have a higher sodium content.

Soups with powder and cans

Sometimes it’s the fastest way to warm up on a cold day. Unfortunately, instant soups are also often a “salt bomb”. The same is true for soups in cans that contain up to 750 mg of sodium per serving. Solution? Read labels.

Marinades and ready sauces

Prepared marinades and sauces are another group of products to watch out for. A spoonful of soy sauce can contain over 1000 mg of sodium. Therefore, use it in moderation. It is best to prepare marinades and sauces yourself, because then you control the amount of salt contained in them in 100%.


100 g of roasted, salted nuts are 192 mg of sodium. So it’s better to eat unsalted nuts that are just as caloric and contain the same nutrients as their salted counterparts.

Salty snacks

30 g potato chips contain 140 mg of sodium

30 g cheese cheeses contain 240 mg of sodium

30 g pretzels contain 390 mg of sodium

Warning! Snacks marked as fat-free do not contain less salt at all; they can even contain more of it.

How to read the sign

“No salt” – the product contains less than 5 mg of sodium per serving

“Low salt content – up to 140 mg of sodium per serving

“Reduced salt content” – sodium level reduced by 25%

“Untainted \ – no salt, but with natural sodium content

The names of salt

If you find sodium, disodium, monosodium or trisodium in the product, regardless of what the other part of the substance name is (citarate, saccharin, phosphate, alginate, etc.), it is a sign that the product contains salt.