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Reasons Why You Should Reduce Your Salt Intake; Does Salt Intake Affect Men And Women Differently?
The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain a proper balance of water and minerals.
Our bodies require approximately 5g of sodium each day for these vital functions [1].
Salt Consumption In India
As part of the WHO's new Global Report on Sodium Intake Reduction, the organization summarizes the progress made by its 194 member states toward reducing sodium intake in the population by 30% by 2025.
Unfortunately, progress has been slow, with only a few countries making significant progress toward this goal. As a result, a proposal has been made to extend the deadline to 2030 [2].
The Indian government has taken voluntary measures to reduce sodium in the food supply and promote healthier eating habits.
Depending on factors such as sodium reduction implementation and other related measures, the WHO created a sodium score, ranging from 1 (least implementation) to 4 (highest implementation). With a score of 2, India indicates the presence of at least one voluntary policy, indicating the need for more rigorous efforts [3].
In accordance with reports, the average Indian consumes around 10 grams of salt each day, which is two and a half times the recommended amount (5g/d).
Reasons Why You Should Reduce Your Salt Intake
Adding too much salt to your diet can be a recipe for disaster. Excessive salt intake can lead to high blood pressure, stroke, heart failure, and kidney damage. Therefore, it's a good idea to reduce your salt intake to better protect your health [4][5].
Here are some reasons why you should reduce your salt intake:
1. Lower Blood Pressure: Reducing your salt intake can help lower your blood pressure. According to the American Heart Association, the Dietary Approaches to Stop Hypertension (DASH) eating plan recommends cutting down on sodium to lowering blood pressure.
2. Improved Heart Health: High salt intake is associated with an increased risk of heart disease and stroke. Reducing your salt intake can help improve your overall heart health by reducing your blood pressure and preventing arterial plaque buildup.
3. Reduced Risk of Kidney Disease: Excessive salt intake can lead to an increase in your risk of kidney disease. Reducing your salt intake can help you protect your kidneys and reduce your risk of developing kidney disease.
4. Weight Loss: Eating too much salt can cause you to retain water, which can lead to weight gain. Reducing your salt intake can help you lose excess water weight, which in turn can lead to weight loss.
5. Improved Diet Quality: Reducing your salt intake can help you to eat healthier overall. Eating a diet low in salt can help you to focus on eating more nutritious foods while avoiding processed or packaged foods that are high in sodium.
Does Salt Intake Affect Men And Women Differently?
Yes, salt intake can affect men and women differently. Women tend to have a higher risk of developing heart-related diseases and conditions due to increased salt intake, while men tend to have a higher risk of developing high blood pressure due to salt intake [6].
This is because women have a higher concentration of oestrogen, which has been linked to the development of heart-related diseases, while men have a higher concentration of testosterone, which has been linked to the development of high blood pressure.
The World Health Organization recommends that adults consume no more than 5 grams (just under a teaspoon) of salt per day [7].
On A Final Note...
By reducing your salt intake, you can help protect your health and improve your overall diet quality. Making small changes to your diet, such as cutting back on added salt, can make a big difference in your health.
Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.
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