Salt is an essential part of our diet. It adds flavour to food and makes it delectable. But consuming salt in excess can lead to health problems. In fact, an estimated 10.89 lakh deaths each year are associated with consuming too much sodium, as per the World Health Organization (WHO). Diets high in sodium or salt are often linked to an increased risk of Cardiovascular Diseases (CVDs), gastric cancer, obesity, and osteoporosis. In addition, it is also one of the leading causes of high blood pressure and kidney problems.
Speaking with the OnlyMyHealth team, Dr Santosh Hedau, Consultant Nephrologist, CARE Hospitals Banjara Hills, Hyderabad, sheds light on the effects of eating too much salt on your kidneys and how to mitigate the risk.
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Excess Salt Intake, High Blood Pressure, And Kidney Problems
Excess salt consumption can lead to high blood pressure.
This is mainly because of the effect salt has on the body's fluid balance.
When you consume excessive salt, the body retains more water to maintain a balance of sodium concentration in the bloodstream. This then leads to a higher blood volume, which increases the pressure on the walls of the blood vessels, leading to high blood pressure.
Chronically high blood pressure can strain the kidneys and impair their function.
According to Dr Hedau, the kidneys play a crucial role in filtering waste products and excess fluid from the blood. It also helps regulate blood pressure. However, when blood pressure levels are consistently elevated, it can damage the blood vessels in the kidneys, reducing their ability to function effectively.
Excess fluid in the blood vessels can raise your blood pressure even more, creating a dangerous cycle and causing more damage leading to kidney failure, as per the NIH: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Electrolyte Imbalance
Our bodies rely on electrolytes, essential minerals like sodium, potassium, and calcium that conduct electricity in fluids, to maintain a delicate balance. This balance supports muscle function, regulates nerve impulses, and promotes proper hydration.
Our kidneys filter waste and excess fluids from the blood while constantly monitoring and adjusting the levels of electrolytes in our blood. High salt intake can disrupt this balance and contribute to a decline in kidney functions, says Dr Hedau.
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Measures To Take To Mitigate The Risk Of Kidney Disease
The WHO says that the global mean intake of salt in adults is 4310 mg/day sodium, or 10.78 g of salt in a day, which is more than double the WHO recommendation for adults of less than 2000 mg/day sodium (equivalent to < 5 g/day salt).
Keeping this range into consideration, here are some tips to reduce excess salt intake and lower the risk of high blood pressure and kidney disease, which in turn improves overall health:
Read food labels: Many processed and packaged foods contain high levels of sodium. Reading food labels can help you identify and choose lower-sodium alternatives.
Cook at home: When you cook at home, you have more control over the ingredients you use.
Alternatives to salt: Use herbs, spices, and other flavourings to season your food instead of relying heavily on salt.
Choose fresh foods: Whole, fresh foods like fruits, vegetables, and lean proteins tend to be lower in sodium compared to processed foods. Incorporating more of these into your diet can help reduce your overall sodium intake.
Stay hydrated: Drinking plenty of water can help flush excess sodium from your body, supporting kidney function.
Conclusion
Too much sodium can impact your health in various ways. It can increase your blood pressure levels and also affect your kidney functions. People already at risk of kidney disease or renal failure should ensure that they limit their salt intake. This can be achieved by steering clear of packaged and processed foods, using herbs and spices as seasonings, and also eating home-cooked meals where the control is in your hands. Remember to drink plenty of water to remove excess sodium from the body.