Why salt is bad for your health: the damage

Italians have reduced their consumption of salt, about 12 percent in recent years, but they continue to overdo it with this substance which, if taken in excessive doses, creates various problems for our organism, including liver. And it becomes a waste. Also because Salt is often hidden in other foods: in just 100 grams of cured meats, for example, there can be from 1,5 to 6,5 grams of salt.

As salt used at the table? According to theWorld Health Organization Definitely too much, more than double the necessary and healthy amount. Each of us uses 5 grams a day, roughly a teaspoon. And to think that up to 70 percent of salt consumption comes not so much from cooking or eating, but from processed foods, cafeteria foods, or restaurants. This overconsumption can lead to serious consequences. Indeed, there is considerable scientific evidence of the negative effects of salt on human health, and the World Health Organization's recommendations are crystal clear: table salt should be drastically reduced. Excessive consumption can be a major contributor to cardiovascular disease, stroke, and high blood pressure.

Index of topics

Negative effects of salt on health

Every day, each of us consumes an average of 10 grams of salt. This may seem like a small amount, but it's not: it's actually double the limit set by the World Health Organization. This is why reducing salt consumption at the table is becoming an increasingly important priority.

Other negative effects of salt include:

The feeling of thirst, dry mouth and even headache
Leakage of water from the cells and subsequent dehydration
Increased sodium concentration in the bloodstream
Weakening of the bones and increased risk of osteoporosis
Increased diuresis
Increased urinary loss Calcium
Increased pressure on the kidneys and brain
The brain releases vasopressin, a hormone that tells the kidneys to retain more water.

Salt damage

Fifteen million Italians suffer from hypertension and this very high figure, with all the problems that derive from it, is certainly linked to an excessive use of salt. Either directly or through particularly salty foods. The European Institute of Oncology in Milan highlights some scientific research according to which "excess salt can predispose to the onset of stomach cancer." It also increases urinary calcium excretion, thus promoting osteoporosis. Too much salt impairs kidney function, leading to water retention, one of the main causes of cellulite, and the skin taking on the classic orange peel appearance.

Salt and dermatitis

According to a recent study published by Journal of the American medical association, too high a level of sodium, contained in salt, increases the risk of eczema or dermatitis, inflaming the skin with dry, itchy patches.

Hidden salt in foods

Often, however, it's not our fault or the fault of a poor diet if we consume too much salt throughout the day. Sometimes, in fact, we don't notice the hidden salt in foods. Packaged products, like snacks and cakes, are seasoned with a lot of salt. Thus, over time, we become accustomed to more savory flavors and everything seems bland. It's better to choose fresh products and add spices to make them tastier.

Foods that contain the most salt

Salt added in cooking, in Italians' lifestyles, accounts for 36 percent of the total, compared to 54 percent from preserved or pre-cooked foods and eating out, and 10 percent from fresh ingredients.

In foods, salt plays nasty tricks and hides where we least expect it, such as in sweets. Here are the foods that contain the most salt:

Bread
Pizza - Baked Goods
Breakfast cereals
Dolci
Soy sauce
Stock cube
Cured meats and cured meats
Seasoned cheeses
Canned fish and vegetables
French fries, sweet and savory snacks

How to reduce the consumption of salt

To begin with, it is a good idea to reduce the consumption of pre-packaged foods and prefer the consumption of fresh and seasonal vegetables.
Before bringing them to the table, remove the oil or water from canned foods and wash them under running water.
At the table, replace salt with spices to flavor dishes. Vinegar or lemon juice are alternatives.
Attention to LabelsBy reading the instructions you can avoid saltier foods
For some canned products, such as legumes, simply rinse them under running water for about a minute and don't add any additional salt while preparing them. For canned tuna, however, discard the oil from the can and don't add any additional seasoning.
Your palate gets used to it, and without much effort. Reducing salt, even with the help of aromatic herbs and lemon, must be gradual to be effective. Until you experience the opposite problem: you won't enjoy eating when food, especially at restaurants, is too salty.

To reduce salt, without even too much effort, use these tricks:

Don't keep the salt shaker on the table, and bring it only if and when needed
Always consider the alternative of aromatic spices
Avoid salty snacks: you don't miss out on anything special
Fruit and yogurt are good for a snack.
Be gradual in reducing your salt intake: eating habits don't change in an instant.

The positive action of salt

Is there a positive effect of salt, beyond the flavor it imparts to foods? Absolutely. And it focuses on four specific areas.

Transports nutrients into cells
It is linked to brain and circulatory well-being
It contributes to the transmission of nerve impulses
Regulates fluid balance
Compresses can help in case of headache

How to replace salt

The amount of salt we consume in our food isn't a form of addiction. We can reduce it simply by creating a new eating habit. But we can also do something more radical and replace salt, at least partially, with other, healthier ingredients: from aromatic herbs to cloves. Here you find the most suitable solutions to replace salt.

Why is too much salt bad for your health?