WHO Claims Salt Is A Global Killer, Causing 1.89 Mn Deaths Yearly, Know From Doctor How It Affects Your Health

The most basic ingredient from our kitchen, without which almost any recipe would be tasteless is a death threat? From salads to gravies, from parathas to puris, without salt, everything just tastes bland, right? WHO says that all populations are consuming too much sodium which is a hazard to health. Salt (Sodium Chloride) is about 40% sodium and 60% chloride. 

According to the World Health Organisation (WHO), “An estimated 1.89 million deaths each year are associated with consuming too much sodium, a well-established cause of raised blood pressure and increased risk of cardiovascular disease.” 

“The primary health effect associated with diets high in sodium is raised blood pressure, increasing the risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, Meniere’s disease, and kidney disease,” WHO stated. 

To know in depth why salt is becoming the cause of death, OnlyMyHealth team interacted with Dr. Shabana Parveen, Clinical Nutritionist, Artemis Hospital, Gurugram. 

Also read: Hypertension Risk: How Much Salt Should You Consume To Keep Blood Pressure In Check

How Is Salt Death Hazard?

Consuming large amounts of salts can lead to chronic conditions and cause health hazards, leading to deadly diseases. Dr Parveen said, “Excessive salt intake is linked to hypertension, a major risk factor for heart disease and stroke.” She further added, “Too much salt consumption means excess sodium in the bloodstream which leads to water retention, increasing blood volume and pressure on arterial walls. This elevated blood pressure damages arteries, promoting atherosclerosis and increasing the chances of heart attacks and strokes. Furthermore, high sodium levels may impact kidney function, worsening cardiovascular issues.”  

Risk Factors Of Excess Intake Of Salt Cause?

When asked about how salt can jeopardise health, Dr Parveen said, “Hypertension, or high blood pressure, is a prominent result of high salt intake, increasing the risk of heart disease and strokes. High sodium levels lead to arterial stiffness and atherosclerosis, putting a risk at overall cardiovascular health. Kidney-related problems can also arise, because the kidneys work harder to get rid of excess sodium, causing kidney stones or impaired function. Salt may also exacerbate fluid retention, leading to edema and congestive heart failure in susceptible individuals,” adding, “High salt consumption is also likely to cause stomach cancer.” 

Foods High In Salt

Talking about foods with high salt, Dr Parveen said, “Processed and packaged foods, like cured meats (bacon, ham, and salami), canned soups, and ready-to-eat meals, often contain high amounts of salt for flavour enhancement and preservation. Snack items like potato chips, pretzels, and salted nuts also have high sodium content. Condiments, like soy sauce, ketchup, and salad dressings, have high amounts of salt. Fast food, restaurant dishes, and pre-made sauces are also known to contribute to over consumption of salt. Foods that seem to be healthy like bread, cheese, and some breakfast cereals may also contain hidden sodium.” 

Also read: Hypertension: Ayurvedic Remedies To Manage High Blood Pressure

Steps To Lower The Salt Intake

According to Dr Parveen, mindful eating is necessary to lower salt intake. She said, “Prioritise eating fresh, whole foods, like fruits, vegetables and lean proteins, as they generally contain lower sodium levels. While purchasing packaged items, read nutrition labels and choose products labelled "low sodium" or "no added salt".” Adding further she said, “Cooking at home enables better control over ingredients and seasoning. Try flavouring foods with herbs, spices, and citrus instead of relying solely on salt. Be careful with condiments and sauces, choosing low-sodium alternatives or making them from scratch. Limit the consumption of processed and fast foods, that are known for their high salt content. Being aware of portion sizes is also crucial, as larger servings contribute to increased sodium intake. Lastly, staying hydrated helps in flushing out excess sodium.” 

Other Measures To Be Taken While Consuming Salt

Apart from making mindful food choices, there are some other measures that contribute to healthier salt consumption. On this Dr Parveen said, “Regularly check blood pressure to monitor cardiovascular health, especially if there's a family history of hypertension. Engage in regular physical activity, as it ensures cardiovascular well-being and can helps in  regulating blood pressure. Use items like garlic, onion, and various herbs to enhance flavour rather than just relying on salt. Try reducing salt in recipes to allow taste buds to adjust. Aware yourself about proper sodium recommendations, keeping in mind that moderation is key.” She concluded, “By implementing these measures, people can manage salt intake, ensuring better health outcomes and reducing the risk of health issues.”